Journal of Trainology



February 2017; Vol. 6, No. 1: Pages 13-17

Effects of 6-week squat, deadlift, or hip thrust training program on speed, power, agility, and strength in experienced lifters: A pilot study

Michael B Zweifel, Andrew D. Vigotsky, Bret Contreras, Wycliffe W. Njororai Simiyu


Objectives: To compare the ergogenic effects of back squats, deadlifts, and hip thrusts. Design: Pilot randomized-controlled trial Methods: In order to determine the feasibility of such a large training study, a pilot study was carried out with 26 male and female participants (age= 22.15 ± 2.2 years; height = 180.17 ± 8.37 cm; body mass = 87.27 ± 15.72 kg). Subjects performed squats (n=8), hip thrusts (n=8), deadlifts (n=6), or nothing (control) (n=4) for three training sessions a week, for six weeks; thereafter, measures of sprinting performance, vertical jump, broad jump, strength, and change of direction were compared to baseline. Results: This pilot study was carried out successfully. Effect-sizes, medians, and interquartile ranges for all possible comparisons have been presented for power analyses. Conclusion: Although all of the studied interventions show promise, larger investigations are necessary in order to draw more definitive, applicable conclusions.

Received November 13, 2016; accepted February 11, 2017