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Old 01-03-2012, 03:49 PM   #1
James Chambers
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Glute Weakness?

So, I've had issues in the low back/legs for YEARS, and I've made a ton of progresss in the last year or so, as I've gotten smarter, more into CF, and Mob obsessed. I've recently been exploring the whole glute activation concept, which seems to be fairly hip right now, but maybe useful. Among other things, I've had low back pain/sciatica for years (which is dissipating), a groin/hip[ flexor region that very often strains, and gets very inflamed lymph nodes, and crazy tight hamstrings, which is often where pain will flare up.

I did a couple of simple diags, like lying on my stomach and raising my legs up, and seeing which fired first, hammy or glute, and it was hammy. I've also done some simple glute activation movements, like bird dogs, bridges, etc, and I'm fairly weak there. Finally, today, I squatted heavy for the first time since I've been on this tangent (I'm doing a 5/3/1 currently), and on my final set, I was able to knock out 13 reps at a weight that I was gunning for at least 3 on, a major improvement, just by focusing hard on glute engagement.

Basically, my questions to the pros out there on the board:
A) Does my self-diag of weak glutes sound right/would they account for some of the chronic issues I've described?
B) I've been able to find a wealth of routines to strengthen glute activation, but can anyone recommend a really good routine, and possibly describe how/when to work it into my normal CF programming (warmups, post-WOD, etc)?
C) Any good tips/vids on how to focus on glute recruitment in the big lifts, especially the deadlift and squat?

Thanks as always,

Jim
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Old 01-03-2012, 05:16 PM   #2
Steven Low
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Re: Glute Weakness?

1. Possibly.

2. Check out Bret Contreras' Dispelling the Glute myth

3. Tap your glutes (with your hands) as you squeeze (the muscle) before the lift so you feel them right before you do it... then do the pull. Should help with activation
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Old 01-03-2012, 11:44 PM   #3
Cesar Flores
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Re: Glute Weakness?

Not only strengthen the Glutes but strength the stabilizers as well. (Transversus Abdominis). What it looks like is that you have the classic lower-cross syndrome. Weak Glutes, Weak Core, Tight Psoas, Tight Spinal Erectors. Use these movements as activation (X-Band and Monster Walks, Clams, Single leg glute bridges on a ball for stabilization as well. I have tons of more information but its based by a movement assessment.
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Old 01-04-2012, 12:39 PM   #4
Brian Strump
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Re: Glute Weakness?

Glute activation exercises have been "hip" in the rehab community for many years; it's just not sexy enough to be mainstrain, or in an "As seen on TV" commercial.

This was the article that Steven mentioned; wfs
http://www.t-nation.com/free_online_...the_glute_myth
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Old 01-04-2012, 02:14 PM   #5
Steven Low
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Re: Glute Weakness?

Quote:
Originally Posted by Brian Strump View Post
Glute activation exercises have been "hip" in the rehab community for many years; it's just not sexy enough to be mainstrain, or in an "As seen on TV" commercial.

This was the article that Steven mentioned; wfs
http://www.t-nation.com/free_online_...the_glute_myth
Brian... you and me should go mainstream

Everyone wants nice butts.... 'specially women
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Old 01-05-2012, 02:28 PM   #6
James Chambers
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Re: Glute Weakness?

Great link. Thanks.
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