The secret to proper glute activation
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- Опубликовано: 30 сен 2024
- ==THE SECRET TO REAL GLUTE ACTIVATION==
Tried every glute activation drill ever and still seem to be struggling to make them work?
You need to actually train your adductors - but that’s a different muscle? How does that work?
Many people completely overlook adductor exercises!
The reason being, it seems to be counter productive against getting the knees to come in during a squat to train the muscle that would pull more right? Everyone can see the sense of the banded squats and forcing the knees out when squatting because they feel their glutes working with the resistance from the band.
Surely actively trying to pull the knees inwards wouldn’t work?
Well that’s where you’re wrong, where does the resistance come from when you don’t have the band anymore?
Your adductors!
If they are stronger the glutes have more to work against so that they can be stronger too!
If they are weak then the glutes won’t live up to their full potential and the knees will just cave inwards.
Both of my main programs SMM and end range training have a heavy focus towards working the adductors and glutes in conjunction with the core, all of the missing puzzle pieces are within them! Check out my shop here: ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
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Felt a weakness on abductors from side plank march. These exercises are perfect!
Hi,Tom! I'm enjoyn' me and learnin'so much with your videos! Thank you,Teacher!😄💓👏😃
Simone Nogueira de Oliveira you are so welcome!! Where are you from? Thankyou for commenting!! ❤️
Hi,Tom! Thank you for your attencion!😉😄I'm from Brasil!😃
Hey Tom, when you put your knee up against Jenni's knee, are y'all pressing into each other's knee? I'll have to do it against a wall (widow). You need to mic up differently because it's really hard to hear. Sounds like you're in a tunnel...
Yeah we had to refilm this one
ruclips.net/video/k6Xdk21Yjb8/видео.html
Could you write an article about the proper glute acrivation and the relationship between adductors and gluteus muscles? Thanks
There’s a good few on google covering it at the moment, used to be a very good one on james Jowseys website but I can’t see it there anymore unfortunately!
There’s a few drips in this one though! I’ll put it in the to do pile for new blogs!
www.strongerbyscience.com/squats-adductors/
Haven't actually heard this concept before but it makes so much sense! Wonder if it might the culprit behind my nagging knee pain and my squat lagging a long way behind my deadlift (always had trouble feeling the glutes on squats compared to other lower body lifts). Interested to know what you think of copenhagen planks as another exercise that might help address the adductor weakness?
Thanks for the great content Tom!
Yes the Copenhagen is a good one, one of the movements that made it into SMM is the side plank march partially for this reason 😄
you're a genious...thank you so much for this vid Tom
One of the best channel I will advice all to subscribe him, and much thanks to Jenny, love from india
Thankyou!!
My glute training must be working-everyone says I’m a giant a$$.
Ive got a case of Anterior Pelvic Tilt, and Im hyperextensive. Side of knee stinging when squatting is very common, and the Hip Flexors are tight at times. A move like the Split Squat is more Hip Flexor dominant for me, and tightens them even more! 😂 I want to incorporate moves like this into Leg Day with more Glute Raises, Glute Bridges. You make content very entertaining and encouraging. Thanks.👍👍
I unfortunately cannot do squats. What other exercise can I do to activate my glutes?
What’s preventing you from squatting? Would be good to address that as it will help your glutes the most 😄
@@TomMorrison Thank you for responding. Well, I have a lovely case of hemorrhoids that like to play a game of peek-a-boo anytime I squat. So there’s that.
thank you so much for this one ! that was my problem :')
Can u please so how to do side squarts? And tell us wat is the diffrence between sd lunges and Sd squarts?
Could you pls show exercises without having a pole to attach the band to or partner excercises? I have none of that at home..😅
Can wrap the band around a table leg or bannister, radiator pipe even 😄
I find I get through a lot of bands - they develop small nicks which lead to them snapping & then once they're at that stage they'll snap again if I tie them. Are there any brands or types of bands that are less prone to this? Also, if you've got no bands to hand, would putting a football-sized gym ball between your knees & squeezing it when you squat do much good?
This is the set that I have, last for years!
www.amazon.co.uk/FitBeast-Resistance-Different-Exercise-Powerlifting/dp/B087CSNDRT/ref=mp_s_a_1_11?crid=3LPZWRM0A015X&keywords=resistance+bands&qid=1650890982&sprefix=resistance+band%2Caps%2C148&sr=8-11
Crazy and revolutionary as usual... Thanks Tom
Emad Darawsheh thankyou so much!
Side leg raises?
love the way this guy takes the piss out of mundane exercises that use dyno bands and isolation exercises which have been proven to be quite inconsequential and he does this all with a straight face isn't he great LOL
The interesting paradox is that I still need to use them with people sometimes but it’s in conjunction with the overall picture too, there’s always much more needs to be addressed than one muscle, that goes for anything really!!
@@TomMorrison the problem with resistance band is that where you are strongest the Bands activity is weakest where you are weakest The bands activity is strongest
Hi Tom, how many times a week would you do these exercises? Thanks
Really it would be daily until you find them easy, after that then twice a week is plenty to maintain
@@TomMorrison Great Tom, thanks 🙂
I'm so pissed I didn't find you sooner
Me too really 😂😂
Looks like I'm going to find out I have weak adductors ;)
Most people do! When’s the last time you heard that someone strained their ass?? 😂 always groin injuries! And it’s weakness!
@@TomMorrison actually that just reminded me! a few years ago when I decided to do a hip mobility routine before squatting. I got SUPER sharp pain in the back of my hips while squatting and for a few days..
And I know it was the stretching because I did it twice haha
Sam Callaway depends what type of stretching you do, static stretches for the splits for example aren’t great to do before squats, plus twice isn’t a lot of times 😂
@@TomMorrison there were 7 dynamic stretches for the hips on the stronglifts website a long time ago,but he seems to have deleted them!
I remember there was absolutely adductor stretches, maybe more than one.
The last exercise is bogus.
How do you mean?