CAN YOU FEEL IT IN THE BUTT? GLUTES NOT FIRING...

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And yet, people wonder why they have lower back, hip and knee pain 😫 Most of these injuries will have some connection with the Gluteus group, the question is how do we correct it? But first, let us have a look at muscle firing patterns....

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➡ STOP DIAGNOSING PEOPLES' GLUTEUS 🔥 This is something that I find very annoying, as it is one thing saying to clients that the gluteus are not working, but making them understand why that has happened and why it is important is a whole different story.

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➡ THE GLUTEUS FIRING TEST ❓ One of the most common ways to assess for dysfunction in the gluteus. But what does it show us? It shows us that when the hip joint creates extension, if the glute max is not the main player, then the erector spinae or hamstrings would take over. Ok, what do I do now then? Now we assess something even more important, something I call - muscle proprioception or awareness.

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➡ I CAN'T FEEL MY GLUTEEEES 😭 Do not worry - your are not paralysed... You have just lost the connection with the biggest muscle in your body, no biggy. So the question here is, can you feel your gluteus when you exercise? Can you feel the muscle working or getting fatigued, or is it all in your lower back and hamstrings? If the answer is that you do not feel the gluteus, then we have a positive test - which means that we need to work on getting the awareness back into the tissue. The exercises in the video are a great way to focus on contracting the tissue and bring your awareness into the area.

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➡ EVERY MOVEMENT NEEDS TO HAVE A PURPOSE 🤔 Probably one of the worst things you can do in training is to move without purpose, or to have a purpose, which barely touches the surface. In the video when I am creating the various movements, I am intensely focused into going through the full range and making sure that I can FEEL the contraction. I want to be fatigued in the right places at the end of it - which would mean that my muscles will now be ready for a bigger more compound move - so you can use this drill as a form of pre-activation for deadlifts, squats, etc...

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➡ A BIT OF PROPRIOCEPTION NEVER HURTS NOONE 🤫 Continues in comments...

omni_body➡ A BIT OF PROPRIOCEPTION NEVER HURTS NOONE 🤫 Adding some balance work at the end of the drill will help get the internal rotators of the hip joint to do some work and also nudge the gluteus medius to also put its back into it. The band is an excellent way to really challenge the ability of those muscles to work together, as it will apply external tension. My absolute favourite one is when the band is pulling my leg into abduction and my adductors are forced to activate, due to the fact that I am standing on one leg 🤯 GLUTEUS MEDIUS + ADDUCTOR GROUP = SOLID HIP!!!