GLUTE VARIATIONS
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📚 Glute exercise are important for hip mobility and stability, such as at the top of a squat, deadlift or a single leg stiff leg deadlift you need to be able to drive with the glutes to maintain neutral spine. The main actions for this series are hip extension,...
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Glute Variations
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Hip Thrust Variations
💥HIP THRUST VARIATIONS
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When performing hip thrusts we put the pelvis in a position known as posterior pelvic rotation. This is where the pelvis is tucked underneath us. This is why it’s important to maintain neutral spine, such as keeping the chin tucked as well as breathing out on the... -
Train those Glutes
People often like to claim that squats are a great glute exercise. In reality, they're just an okay glute exercise. This is due to the fact that the squat is most difficult at the bottom - AKA, a position of deep hip flexion. The glutes are most active near full hip extension, which represents the easiest... -
How to Activate those Glutes
Still doing insta-model glute kick-backs? We have much better options than this for glute development and activation! Most people will also move excessively through the low back during the kick-backs as well adding spine stress if you have sensitivity. It’s not that a glute kick-back couldn’t serve... -
Doctor Told Me To STOP!
So, I had a health scare Monday... I had gotten my testosterone pellets implanted into my right hip last Wednesday. That hip has been sore of course and I didn't think much of it Monday morning when it felt numb. Well early that afternoon the numbness was running down my right thigh and I even noti... -
Stop Foam Rolling your IT Band
Stop smashing your IT band with a foam roller and do this instead! Your IT band doesn’t like compression and this can often make it worse. Have you considered your hip as being the culprit? Maybe we should attack the hip instead of just smashing our body where it hurts! Our hip plays a large role in... -
Belt Squats - Great Warm Up
Do you sit most of the day? This warmup is for you. Belt squat walking is an easy and effective way to prime your lower body to get ready to move.
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Squats, deadlifts, running, jumping.. anything done with your lower body. This is a good start because of a few reasons.
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It doesn’t... -
Your Squat shouldn't look like everyone else's.
When someone can’t squat to parallel it’s easy to assume “bad mobility.” But, stretching and mobilizing will only get you so far.
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In the bottom of a squat bone to bone contact can occur. It is a limiting factor and is what happens when a lot of people say they feel a pinch in their hip... -
The Best Glute Med Weight-Bearing Exercises
Ever wonder what the BEST glute med weight-bearing exercises are? Look no further than this infographic. In order, it’s the:
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1️⃣ Side Bridge
2️⃣ Single Leg Squat
3️⃣ Single Leg Deadlift
4️⃣ Pelvic Drop
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This is from a systematic review by Reinman et al 2011....Last edited by Presser; 05-14-2019, 12:34 PM. -
Minor Injury's in Power lifting
A unique study on injury surveyed 104 Swedish sub elite powerlifters. The study is unique because it defined injury as a condition that causes pain and affects training in some minor way. By this definition, 70% of respondents were injured.
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The “classic” definition of injury is otherwise... -
Anabolic Steroids Positive Effects when Stacked With Vitamin D and Calcium throughout Cycle. Female Study
Positive effects of anabolic steroids, vitamin D and calcium on muscle mass, bone mineral density and clinical function after a hip fracture. A randomised study of 63 women.
A total of 63 women who had an operation for a fracture of the hip was randomly allocated to one y... -
More info on Stretching..
About a dozen years ago, word trickled down from sports academia that doing static stretching before a lift would weaken us. Many abandoned pre-lift stretching immediately. But new research shows that doing a static-hold stretch before a lift doesn't hurt performance and might even increase it, as long... -
Get to Thrusting!!
ebtofficial🍑 😏 🍑
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1 did a study where he compared hip thrusts to squats using EMG (a way of electrically measuring muscle activity). (1) EMG measurements usually work by first asking people to squeeze a muscle as much as they can to get a "reference" value of 100%, and then measuring how... -
You are sumo deadlifting all wrong
This is a great article by C.J Murphy about the sumo deadlift. It is not a hip hinge!
The Sumo Deadlift — You're Doing It the Wrong Way
TAGS: TPS performance, how do I sumo deadlift?, deadlift form, deadlift technique, cj murphy, conventional deadlift,sumo deadlift
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Stretch those Hip Flexors
Stretching the hip flexors (the front or anterior hips) will help you move better. It'll also remove the "extensor block" which happens when tight hip flexors act as a brake for hip extension. This stretch makes it easier to activate and train the glutes as well. It'll help you increase mind-muscle...