How to Properly Activate Your Glutes in the Deadlift or RDL

This video is about explaining optimal/correct muscular activation and control within a hip hinge movement - in this case a deadlift or RDL.
This takes some practice at very light loads to initially gain competency with. But when you master it, your movement patterns will be more consistent, more controlled, and ultimately more powerful.
I used to only teach these principles after someone had injured themselves deadlifting, or if they came into the gym with back pain issues on day one. But I increasingly see the value the teaching this technique/muscular engagement to everyone, and to do it early in their 'fitness career'.
We might not talk about this on your first day in the gym, but we probably want to plant the seed and have you work on this within the first couple of months.
And for advanced lifters, this process may take several months of consistent practice to be able to fully apply it to your heaviest sets or to exercise done under fatigue. Be patient and you'll get there.

[@emilysossoman8728]

I was today years old when I realized you actually had to keep control of the glute throughout the whole movement and not just the pulling up

[@banandababa]

This is so true!! I feel my glutes when I squeeze them in the standing position. But as soon as I bend I lose the tension completely! I don’t even know what I’m meant to be feeling

[@SillyRabbt]

Thank you for clarifying that tension must be kept throughout the hinge . Super helpful !

[@peterroberts7466]

You're welcome. Hope it helps in your training a little.

[@steff6682]

I spent months watching TikTok’s because I was getting so incredibly frustrated that I couldn’t feel it!!! No fitness influencers ever EVER mention that you need to do this!! Found this video and I FINALLY feel it!! Trouble is when you tell people on tiktok you need to keep the tension they’re like no no you don’t… and then all the comments are people wondering why they can’t feel it cause they’re all doing it wrong after watching the tiktok tutorials!!5 thanks for this video! You finally cleared it up for me 🥰

[@amyvandrunenfitness9792]

This really spoke to me and I have tons of experience, you’re good!

[@No0neButMe]

I like your videos; short and to the point. Thank You

[@steff6682]

So I do need to squeeze on the way down AND up

[@Loompius]

Yes

[@DanielleLaShawn]

This was very helpful

[@denisa1026]

Thank you so much! it helped a lot

[@zaynassi4751]

Lifesaving vid!!

[@kimberlypruszynski1122]

Thank you!

[@666ofdoom]

Thanks

[@_notabot_]

Thank you

[@hvideos2832]

I keep feeling it in my lower back ;(

[@iamgraco]

Only go low that’s comfortable, you’re meant to gradually stretch the Hammy. Your lower back starts hurting once your bum cannot hinge anymore hence you feel it in the back and no longer the bum

[@therules2012]

You also want to brace your core before you hinge: so inhale into your chest, brace your stomach as if someone was gonna gut punch you and then start your hinge. Your core muscles endure the lift more than your lumbar should