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Old 09-29-2008, 05:39 PM   #1
Tom Woodward
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Glute Activation

Hey all - No questions, just wanted to share some interesting reading. I'm starting another SS cycle and though I had good success the first time around, my hamstrings have been far too dominant over my glutes in the compound lifts. Probably stems from riding a desk 8 hours a day and having very tight hip flexors. I've incorported some of these exercises into my SS warm up and find it really helps to get the posterior chain ready to go.

http://stronglifts.com/how-to-optimi...te-activation/ (WFS)

http://www.sbcoachescollege.com/arti...Dominance.html (WFS)
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Old 09-30-2008, 06:14 AM   #2
Patrick Haskell
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Re: Glute Activation

Good stuff, Tom. Thanks for the links.
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Old 09-30-2008, 06:41 AM   #3
Arturo Garcia
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Re: Glute Activation

Dude, thank you so much!!!

Even when I was still in high schol, I could somehow "feel" that my lumbar arch might be a bit exaggerated. Of course, I had started getting chubby at about 10-11 years old and lack of activity and too much sitting down probably contributed to that.

I did a few sprints the other day and my hams are killing me 3 days later, and hip flexors too. My glotes did not feel sore at all. I am positive that I lack glute activation, because I definitely feel I do all the work with my hamstrings when I do something like a good morning, hip extension or RDL.

I'm gonna incorporate some of those exercises into my warm-ups for sure.
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Old 09-30-2008, 06:22 PM   #4
Boris Bachmann
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Re: Glute Activation

Kelly Baggett article (wfs) w. Squat Rx reference - http://www.higher-faster-sports.com/noglutes.html
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Old 09-30-2008, 09:42 PM   #5
Tom Woodward
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Re: Glute Activation

Boris, that's a fantastic article. Many thanks.
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Old 09-30-2008, 11:43 PM   #6
Scott Jenkins
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Re: Glute Activation

Thanks Boris and Tom, great information. I have come to the conclusion that my recent lower back/upper glute pain has been caused by my lack of glute strength and activation and some of these drills hopefully will help remedy my problem.
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Old 10-01-2008, 06:02 AM   #7
Wade Smith
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Re: Glute Activation

Very helpful links: Great thread.
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Old 10-04-2008, 09:16 AM   #8
Arturo Garcia
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Re: Glute Activation

I have to reply to this because I have even more evidence for me

1) So, like I said, everytime I do a max effort sprint, my right hamstring feels very tight and sore for several days. Meaning my right glute probably didn't do proper work and the ham took all the beating.

2) unless I'm doing Pistols regulary, when I do them after a layoff from them, even if I've been working lower body, my right glute gets very sore for several days. The right one a little bit, but normal soreness and goes away much sooner. The right one stays sore much longer. Seems Pistols truly force my glutes to work, at least the right one.

And I just remembered something else!

3) During my alst DeadLift sessions, I recall feeling all the pull with my left glute! At the time it didn't make sense, but now it does. Right flute not firing correctly, left one does most of the task. No wonder!!

I think I definitely have some form of "dormant glute" thing, at least in my right one. I think I am going to include some pistols in my CFWU from now on... since they make my right glute so sore, they must make it work. So doing that so frequently seems like a good option. Will keep stretching hip flexors (always do samsom stretch anyways) and inner legs (my goodness, I'm LIGHT YEARS away from a side split). And although I'm pretty sure Pistols will fire my glutes, will include at least one more "glute activation" exercise in my warmups... now I have a ton to choose from.

I have high hopes I will see improvement in my lower body lifts in the next couple of months.
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Old 10-04-2008, 09:37 AM   #9
Tom Woodward
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Re: Glute Activation

Arturo,

I'd recommend the Cook hip lift, which is described in a few of the links in this thread. Get in a supine bridge position (face up) and pull your left leg to your chest then try to push up into a single leg bridge using your right glute. If your glute activation is poor and/or hip flexor is tight, this will be VERY difficult. It's a great everyday exercise.
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Old 10-04-2008, 12:31 PM   #10
Travis Cudlin
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Re: Glute Activation

Here's two gems:

(not wfs, figure competitors )

https://www.t-nation.com/free_online...tt_in_gear&cr=

https://www.t-nation.com/free_online...in_gear_ii&cr=
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