Glute Activation
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| Cuddles |  | Glute Activation | 18-01-2007 @ 18:12 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Ive spoken with a few guys at Sugden regarding lots of lifters not firing their glutes properly and consequently losing power becuase of it. (I think im one of those lifters!) Anyways there are a few articles on t-rag regarding the issue, if any of you are keen to take a look: http://www.t-nation.com/readTopic.do?id=495189 http://www.t-nation.com/readTopic.do?id=497495 | ||
| Cuddles | | ... | 18-01-2007 @ 18:13 |
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Also from Lyle McDonald: the easiet/best approach I've found is this 1. stretch hip flexors (tight hip flexors inihbit the glute) 2. lie on the floor, feet about shoudler width with a lifting belt just above your knees. 3. Push your knees out into the belt. this activates the hip external rotators (inc. glute medius/minimus) 4. Set your abs and low back tight 5. Bridge up into hip extension by pushing trough your heels 6. Hold at hte top briefly 7. Do as many reps as needed until you feel the glutes really firing. This may be 10-20 or less or more 8. IMO, I think moving straight into a light set of compound work (squat, dl, ffront squat) helps to integrate the recruitmen into the moer complex movement you can glute bridges as part of every warmup and in-between sets of compound lowe body work to make sure they keep firing. and keep stretching your hip flexors too | ||
| Rob | | ... | 18-01-2007 @ 18:57 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | The Magnificent Mobility DVD has a lot of the dynamic movements mentioned in the first article Olly links to. | ||
| Fazc | | ... | 19-01-2007 @ 00:50 |
 Sports an extremely muscular arse. Member 38, 6253 posts | An ex=Oly coach I met in a Liverpool gym once told me, quite eloquently to "f**k the wall". What he meant was to thrust your hips forward to complete a lift. The sight of an elderly and graying scouse gentleman, with a 60kg bar on his back, shouting "f**k the wall, f**k the wall" in a very thick scouse accent as he squats down and thrusts his hips in the air, was quite enough to make me remember that pointer for a long, long time. | ||