Glute Challenge
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- Опубликовано: 15 окт 2024
- www.themuscledoc.com GLUTE CHALLENGE
The glute med can often be to blame for knee, hip and low back pathology; its “inability to fire” is sold as the underpinning to most lumbo-pelvic issues, and with this generic diagnosis comes an auto piloted series of exercises all of which “backed by research”.
So if you can’t tell, the “quotations “ are meant to be facetious. Indicating that I have two major problems with this series of events.
1) “MY GLUTES ARE NOT FIRING…”
Inspired by a recent post by Dr Quinn Henoch- unless you have a severe neurological lesion your glutes are definitely firing.
So what’s the problem?
If the glutes are not firing then why is it when glute specific exercises are implemented, symptoms begin to diminish?
Well its not that they were not firing… its just they were too weak when they were firing. Earmarked as a lateral stabilizer of the pelvis, they need to have adequate strength, endurance and STABILITY to hold up against both heavy and repetitive loads.
So if you can squat over 400 lbs, but you cant hold your hip in abduction in a side lying position for more than 30 seconds, or better yet stand on one foot to put your other sock on without falling on your face, then you might be dealing with a discrepancy in strength, endurance, or stability that could predispose you to injury.
2) DYNAMIC CORRESPONDENCE
The research on glute med specific exercises are ranked according to readings from an Electromyogram (EMG). But for too long researches have been drawing a false equivalency between a greater EMG reading, and increase motor unit recruitment. Thank you Andrew Vigotsky and friends!
So if the numbers mean nothing then how do you rank a movement’s efficacy when compared to other movements?
Enter; Dynamic Correspondence- a term first coined in 1999 by Verkhoshansky’s book Supertraining. But commonly used in strength and conditioning circles and upper echelon powerlfiters. Essentially the term means; loading movements that will directly transfer to strength or skill of that required for the competition lifts.
So lets apply this principle to glute specific training. Research based interventions can be broken down into two categories… 1) Foot on the ground 2) foot in the air. If our glute meds are active in stance phase of gait, i.e the foot that’s on the ground when we are walking, and also called upon t be active when we are squatting, deadlifting, etc. Then wouldn’t it make sense, when attempting to isolate the glute med, to train it with THE FOOT ON THE GROUND?!
Hi Dr Jordan. Great info! I am a DC with over 30 years of practice and I always felt that most the GMed exercises I have run across were lacking. I am happy that I found your YT channel
this is the video ive been looking for for 5 years. hip stability is the cornerstone of strength. in my experience contralateral single leg deadlift has made my glute medius into granite
This is another great video the lying on the floor shot is the best especially when you hear all about it with such irritation on RXD and PSL1
Pearls of wisdom. Thanks mate
Smart man! its nice to see clinicians who are skilled in what they do. Good education and will share to colleagues which lack the education of motor recruitment and specificity training(movements).
Great video, I never thought of the role of the Glute med in this light. Keep up the good work!
Been experimenting wiht this for a week and already seeing improvement so will keep at it, any advice if one leg is significantly more unstable with less muscle mass than the other how you might tweak this technique if at all?
Thanks man
Good stuff as usual👊🏼
Can you do one for the glute max that is similar. I am assuming you are gonna use a rear or split lunges but what if my glute med hamstrings adductors all take over for the glute max. Thanks love your vids
great educational video, thank you :)
Chiropractic student here. I love your videos. Very informative and grounded in science. What are your thoughts on Layne Norton? Do you feel he's a valuable source of advice?
Dustin thanks Brother ! What school are you going to ?
Layne Norton... oh man, lol that's a loaded question. As far as nutrition goes , sure. He seems well versed and well educated in nutrition , protein metabolism specifically if I'm not mistaken.
But biomechanics and lifting...not so much, he seems to extend his Phd well past his scope of expertise, when it comes to lifting the only thing he has a phd in is how to herniate discs.
The Muscle Doc Haha thanks. I've kind of felt the same way about Norton, but wanted to make sure it wasn't just me.
I'm at Parker University in Dallas, tri 5. I really love it here and the emphasis on evidence based diagnosis, something I believe Chiropractic could use more of.
I'm considering getting certified in ART and FMS. Do you think those certs are worthwhile?
Which was very well said on your podcast with mindpump!! My question is who would be a good example for form and technique tutorials? I gave the sumo deadlift a try today and of course, the first video to show was Layne Norton with his bodybudiling.com sponsors.
Dustin DD Palmer claimed to have coed deafness with spinal adjustments, and modern chiropractors often use chelation, mega vitamins and a wide variety of other pseudoscientific treatments. Not all chiropractors do this! Just keep in mind that many DCs are nuts.
yo! great vids! caught you on omar's channel. Keep it up.
Thanks man! If you ever have any questions man reach out!
i'd love to see something on SI Joint hypermobility. Also nice bacon and barbells T in the omar vid.
So many “other” factor/questions before we go directly to glute medius...for instance not everyone has the same foot mechanics. We have to also look at foot mechanics. Is the subtalor more prone to eversion or inversion or vice versa? This is going to affect how the knee reacts and how the hip loads. If everyone had the same amount of eversion and inversion in the subtalor joint and the midtarsal then i can see looking at the hip but that’s not how every body is. If we are limited in the ankle then the body is going to pick up motion elsewhere whether it be the hip or knee.
So make a video explaining how to stabilize/improve the foot mechanics... or refer me to someone who does.
Right now your just hating, because he explains how to stabilize the hip.
Lol, wow. That last sentence doesn’t even make sense. I’m hating because he’s explained how to stabilize the hip. Makes no sense.
I feel like average joe would have some issues with this. Any suggestions for regressions?
So this seems to be the first step in training it if our hip stability on 1 foot is bad, and we focus ourselves into a position where its correct and we have activated it. But how do we strengthen it? Just do this 1000 times over a few weeks is enough or could we add resistance somehow after we have control over the muscle? Or just focusing on using it during the squat after doing this as a warmup until its natural in a squat?
Very helpful
TL;DR walking lunges
1:58
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