How to Build Strong, Powerful Glutes and Increase Your Explosive Strength, Speed, and Athleticism. If Great Glutes are Your Goal, then You've Come to the Right Place. Master's Degree and Certified Strength and Conditioning Specialist Bret Contreras is Here to Show You the Best Exercises, Techniques, and Methods to Improve Your Physique and Boost Your Performance. Let the Glute Guy Elevate You to a New Level.
The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.
At this point, many lifters, especially my readers, believe the hip thrust to be the best glute development exercise. However, the hip thrust also activates the hamstrings, quadriceps, and adductors very thoroughly as well. Therefore, it will help develop the entire thigh musculature. Throughout the movement, the glutes stay under constant tension, and back strength is not a limiting factor, which cannot be said of other popular glute building movements. This allows for maximal loading of the glute musculature.
Hi Fitness Friends, I’ve got some great articles, videos, rants, and before/after pictures for you to check out. Just helping out so you can stay on top of things!
People slow to react are more likely to die prematurely
I was reading THIS article in the LA Times which discusses the link between reaction times and premature death. In the article, they linked to a fun little game that had me hooked for a solid half an hour.
Click HERE to find out how fast your reactions really are! The lowest score I got was .1668 (rocketing rabbit). Can you beat me?
Does repetition speed affect hypertrophy?
Click HERE to see Chris Beardsley tackling the topic of repetition speed in relation to muscle hypertrophy.
Deadlifting oozes strength and functionality. There’s something to bending over, grabbing a hold of heavy weight, and standing up with it that makes you feel like a primal powerhouse. In a previous post, I discussed how to increase your deadlift. But what about various deadlifting variations such as Romanian deadlifts (RDL’s), American deadlifts, stiff legged deadlifts (SLDL’s), and straight leg deadlifts? How are these performed, and what are the key differences between them?
Deadlift variations are loaded hip hinge patterns, and the hip hinge is an essential skill to master in the weight room. Learning how to stabilize the spine and pelvis under load while bending over forms the basis of many popular strength training exercises such as bent over rows, squats, deadlifts, kettlebell swings, good mornings, t-bar rows, and bent over rear delt raises. Even bending over and picking up dumbbells off the floor or out of the lower rack requires a proper hip hinge, as does picking objects off the floor and assuming an athletic position in sports.
When looking back at the start of my lifting career about 9 years ago I find that the biggest obstacle was that I didn’t have a basic structure to build my training on. Without a set of principles to guide the way, it’s easy to get lost by changing program every couple of weeks, trying various supplements, and not thinking about the long-term progress. While 9 years is a relatively short time compared to the most experienced lifters and strength coaches, I’ve learned a thing or two from training myself and clients during these years.
Perhaps the most important thing this journey has taught me is that it’s important to be humble in the sense that there is no optimal program or exercise technique that fits everyone. People have different needs depending on anthropometry, goals, mobility, and strength, and just prescribing the same program to everyone is a recipe for disaster. However, I’ve also learned that there are some basic ‘rules’ that set you up for successful training. Regular strength training isn’t only great for building the body and improving general health, but it also teaches the value of hard work and discipline. So, one could argue that progressive resistance training is as much about building the mind in the sense that mental toughness can be transferred into all other aspects of life.