4 Fixes for Poor Glute Activation - Best Exercises to Strengthen Glutes for Squats and Deadlifts
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- Опубликовано: 6 авг 2024
- FREE Breathing and Bracing eBook: empirebarbell.clickfunnels.co...
Glute activation has been a buzz word in the industry for years. Oversold to women on infomercials and booty-bootcamps, many now overlook the important role of the glutes in becoming a technical lifter. Squatting, deadlifting, and virtually all other athletic movements require use of the glute muscles. Many of us suffer from movement dysfunction as a result of a sedentary lifestyle or bad habits learned early on. These are my 4 favorite fixes to help improve glute activation.
"Glutes are the backbone of everything we do"
Backbone: "Am I a joke to you?"
HA! Runaway anatomy metaphors.
lol
i genuily laughed haha
honestly... you may be the most helpful youtube channel ive ever come across. thank you very much for this great info
Very thorough and informative video - thank you!
The most underrated fitness guy on RUclips - thank you as always for your invaluable content!
Best coach ever, and what a man, thanks for all the content
I know this is late but this is the BEST description of how you activate your glutes, I've seen thus far. Thank you.
Thanks for all the videos. I needed this one.
Wow, you deserve more subscribers. Straight to the point, great information and no bs. You have earned a subscriber.
Great video. Really well explained.
Thanks
This guy has some great tips/info!!! Good stuff!!!! 💪🏼☺️
I always feel like a learn so much from your videos. Thanks for all the content you put out.
For anyone searching for a legit glute video watch this one! Watched this and fixed years worth of form troubles.
By properly activating my glutes; instead of doing 15 goblet squats and getting mostly lower back pains I now do 6 and hit heavy fatigue isolated on my glutes.
Wow just trying the bracing fix body weight right now I feel my glutes. I’m going to try that out at the gym. Thank you so much!
This video has helped me a lot. Recovering from back injury (hospital worker) and trying ti build my glutes to be the strongest.
Great video, thank you!
The band made all the difference for me personally.
Alternatively if one doesn't have a band, you could use a belt or anything to press your knees against outwards
Awesome video. Thank you.
This channel is great, very informative and directed 👍
I don't know why you don't have more subscribers. You have great information.
because you dont know how youtube works . people have to look for this , it isnt as simple as poping up in your feed
To technical
Because he doesn’t look the looks, he doesn’t bullshit and just focuses on good information. Kinda how women pick wannabes instead of a real man who doesn’t try to show his worth.
We all are matured lifters listening to Bromley.
Very informative, thanks.
Great Video! Very helpful information
Great information
Thank you.
Thank you
Super helpful
Alex man i appreciate u. Ur vids are awesome. Pure knowledge. Thanks man
Ivan djuric 300
informative as always :)
its always the big bodybuilders with all the wisdom
One of the best videos I've ever come across. Amazing information. Thank you.
İlk kez türk yorumu gördüm bu adamın kanalında
Great 😊
He's so 🔥!
Awesome info. I find when my glutes are on everything feels easy and smooth, and when there not it feels like total shit
Yeah just like with my back, I need to activate glutes too so I can deadlift more than just 500
Having a maintained core be described as embracing a cannonball was excellent
this is great ! the book link is not working though
swords on gym wall, liked and subbed!
Not sure if it's something on my end but the link to the ebook seems to be broken!
Awesome video! (As always!!)
Same for me
Ever heard of something like this? I had a hip injury (FAI I think) for which I went to a chiropractor about 2.5 years ago, he discovered that my pelvis was tilted to the right, so he tilted it back to the left and that healed my hip pain but atrophied my glute muscle. Since then, I've been doing all kinds of glute activation exercises, stretching the hip flexors, psoas, etc, nothing seems to be working. What could possibly be the problem and how would I reactivate my glute?
Question ? On the belt squat machine no weights on that belt squat machine when warming up ?
Awesome video! One question: what's the difference between glute bridge on the bench and hip thrust to you?
I just notice a harder contraction in the glutes with the toes up and it's easier to do that on the ground.
Is your ebook still available?
Anyone got the working link for the ebook
Link for the FREE Breathing and Bracing eBook is not active . Could you please reupload the file ?
should you do these exercises every day or every other day?
I am looking to activate lower and inner maximus muscles, while reducing minimus and medius activation (which are imbalanced now). When I do the exercise at 4:40, I still feel it in the overactive areas. Can you recommend adjustments for this? Thank you brother! -CYMONKA
I'm having hip shift to the right during the ascent of the squat, help pls guys ???
I have been struggling to find answers to what has been going on with my gait and feet. I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in desperate need of help and some answers. Do you have any ideas of what I could do to figure this out.
Can't download the ebook, where can i find It?
Hey brother
Loved the video and the content is really helping me
I saw that your view count and subs are low and that bums me out so I have a quick bit of advice
People tend to not click on longer videos like 10-20 minutes long
They’d rather watch shorter videos
If you made shorter videos you would also have more videos to release and more content to release.
Just a thought
Much love 🤙
I have developed a rather flat butt. All the load is being taken by the quads. What do I do?
Those marches, I feel in my upper butt.
kettlebell swings with a proper brace at the top
Yep guilty Thanks Coach Bromley!
119 thumbs up, 0 thumbs down. nice.
Looks like The free Bracing e-Book is no longer available!
Working on updating and re-releasing!
@@AlexanderBromley Thank you ❤️
Dude literally saving my ass
👏🏼👏🏼
Unilateral work fries my glutes.
Wait, are you saying I could get a good glute pump with my loading pin? My wife thanks you, Bromley.
6:25 Huh, maybe thats why I'm always feeling lost? Because i got abducted by my glutes, somewhere, but I don't know where :O.
Haha
I’m unconvinced that “activation” does anything of use for the majority of people, and seems like wasted time and effort in most patients.
The literature shows this strange phenomenon of glute “activation” actually decreasing EMG activity when moving on to compound movements. Perhaps this is similar to the NMS pain reflex of increased tone/EMG activity.
It seems that the most important variables in “activation” are actually the proprioceptive skills. That is to say, a novice could likely benefit from activation work since they have no history of using the glutes. However, an intermediate is likely not going to benefit from activation work with bands and other negligible loading patterns. It’s simply not a large enough stimulus to be considered novel and therefore an efficacious adaptation.
The literature demonstrates some efficiency of traditional “activation” work for reciprocally inhibited muscles. Though this concept is organically moving more towards “potentiation” where it’s not the activation work itself that’s helping facilitate increased EMG output, but rather the actual successive heavy sets.
The literature is clear in that all three gluteal muscles are appropriately firing in the squat and deadlift irrespective of perceived “weak glutes.” So if everything is firing appropriately, or in the cases of pain - firing extra hard, then what’s the use of activation work outside of proprioception? Not much. Even the disinhibition phenomenon in long seated patients is negligible, and even more negligible in higher level lifters.
Imo, and in my experience, it seems that the majority of people don’t have “weak glutes,” which would be a legitimate pathology. Rather, most people are incapable of expressing the forces they’re already creating. Most of the time it comes down to 2 concepts:
1) Foot activation and skill. A properly active foot, well rooted and full tibial rotation with medial foot pressure, can now allow the glutes an equal and opposite force to express their hip extension, ABduction and ER forces.
2) The rib-pelvis relationship brilliantly explored in this video!
While I personally hit some planks and high rep glute bridges before every training session to catch a pump, it’s for proprioceptive facilitation rather than traditional“activation.” This is also more for my history of low back pain, as LBP patients almost always have decreased proprioception if their back and hips. More proprio skills = less pain.
Overall, it seems like a waste of time activating the glutes for the average person. Time should be used to learn how to actually express the glute’s peak torques.
TL;DR:
Activating the glutes, or having the biggest, strongest glutes ever, wont help your knee cave if you aren’t skilled in the mechanics required to express the glute’s ability to extend the hip and ER and ABduct.
I'm inclined to agree with you on using these methods for the 'average' person; most of my client success stories are a byproduct of building skill with squats and deadlifts and developing necessary strength by enforcing rigid technical ceilings. Obviously your formal education on this subject is substantial. Would you mind elaborating on the difference between proprioceptive facilitation and activation? It dawned on me that I might have (mistakenly) been using those terms interchangeably.
This is where there's a difference between practical application and drawing conclusion from reading studies. I know several, me included, that benefit greatly from activation work.
These types of activation excercise help me with recovery
it seems to me to be an issue of learning to use the glutes like you said and then stretching the hip flexors. kettlebell swings and lunges/ split squats with proper form are helping me with that personally.
ruclips.net/video/CSYVNKqLbkk/видео.html
Thanks- very informative.