Blog Purposes
I will edit this page from time to time to reflect my current purposes for maintaining this blog. The great thing about having a blog is that I have complete autonomy as to what gets published. One day I can write for one particular audience, and then the next day I can write for another. Here are the primary intentions of my blogposts:
- Help develop Versatile Personal Trainers
- Encourage evidence-based practice and promote sport science
- Influence the fitness industry and the way people train around the world
- Help the online industry establish more credibility
- Help women (and men) improve their glute strength and appearance
- Promote the efficacy of daily training
- Promote the Load Vector Training Model
- Promote the Hip Thrust, Single Leg Hip Thrust, Barbell Glute Bridge, and Pendulum Quadruped Hip Extension Exercises
- Promote strong and fit women and female writers in the field
- Provide a platform for new and innovative ideas in strength training
Hi Bret,
I’m a big fan of you and your hip thrusts. I think I’ve read every single post you’ve ever written and I’m so hungry for more. Do you happen to do online coaching? Where can I find out about prices and how it works? You’re the only personal trainer I want!
All the best, from Norway
Hi Susan, thank you very much for the kind words. I really appreciate it. I’m trying very hard to not pile too much onto my plate so I haven’t been doing online training. I still have a few long-term clients but I prefer to not add anymore since I’m trying to get my PhD. I apologize for the disappointment and will keep you in mind in case I decide to start up again. Cool? -BC
Hi I was wondering have you done an article about doing either glute bridges or hip thrusts using sand bags instead of the padded barbell? I don’t have an olympic bar or 45lb plates that allow the ground glearance to be able to get into position under one and also sand is cheap like I can get 20kg for $6. It also seems like it could be softer. Obviously it isn’t as adjustible as a barbell but if I was doing some high rep endurance stuff it seems useful.
The only thing I can’t figure is how to easily get it into position. I figure maybe lying on side and rolling over. Having one with handles might be easier since I just have a plastic thing from Canadian Tire which I don’t want to grip too sharply unless it tears.
Tyciol – Sorry bro I never saw this. Yes, sandbags work well with these but you can’t load ultra heavy like you can with a barbell. For high rep endurance work as you mentioned it’s a no-brainer. And by the way, every once in a while I perform 30 reps with 135 lbs with super controlled form and my glutes burn for 5 straight minutes. So light weight isn’t for sissies! Best of luck, Bret
Hi Bret,
A while ago I read your article on T-Nation ‘Dispelling the Glute Myth’ and was struck by your observation about two categories of figure models, ‘good girls’ who exhibit even development between upper and lower glutes, and ‘bad girls’, who have overdeveloped upper glutes and should therefore focus on hip extension exercises to focus in on lower glute development.
Since reading that article, I have focused my glute training on hip extension exercises – hip thrusts, reverse hypers, pull throughs to try to better tone my lower glutes and inhibit further development of my upper glutes, which have always been dominant. But I can’t see much progress. I should say that I have very good hip flexor flexibility and glute activation.
Are there any other ways – whether in the weights room or outside it – you can recommend reducing upper glute dominance (and size) and improving lower glutes?
Thanks!!
Anon, TC took out the pictures that accompanied that portion of the article because they were too small and low-quality. This sucks because the visuals were excellent. Examine the charts on this page: http://bretcontreras.com/2010/04/glute-secrets/. Also, know that exercises like deficit Bulgarian split squats and defecit static lunges work quite well for this purpose even if the activation isn’t too high. I elaborate on this theory in my upcoming eBook which should be out next month. Thanks, Bret
Bret,
Got your Glute Book, great stuff.
Need some advice from someone I believe has greater insight on hip biomechanics than the corner doc or therapist.
I get trochanteric and piriformis-like pain in the butt when running. The pain is chronic and on one side only, and increases with running speed. The trochanteric pain is not bursitis, but on the inside affecting tendons/muscles.
I believe it’s due to the gluteus med or piriformis compensating for a weak/inactive gluteus max, based on my different left vs. right effort when doing single-leg exercises.
I’ve also noticed that straight leg anteroposterior (AP) exercises produce more trochanter pain than bent-leg AP exercises. Is there a gluteus max-inhibiting effect or different hip reaction, maybe due to the additional hamstring recruitment, when doing straight-leg AP exercises?
Bottom line, what do you believe is the best way to eliminate the trochanter/piriformis pain?
Any comments appreciated!
Hi Randy, I don’t have much experience working with folks with piriformis type issues. I’ve read up on this subject as it’s a very popular topic in the literature. Here are a couple of free journal articles:
http://www.ncbi.nlm.nih.gov/pubmed/20180984
http://www.ncbi.nlm.nih.gov/pubmed/19011229
And here are some that you’d have to access via other means:
http://www.ncbi.nlm.nih.gov/pubmed/19927068
http://www.ncbi.nlm.nih.gov/pubmed/19998490
http://www.ncbi.nlm.nih.gov/pubmed/17216293
All of these were written in the past couple of years which shows you how important it is. There are many factors at play here so the best route is to see a good therapist. It could be an anatomical issue.
If this can be cleared up through training then a combination of foam rolling/SMR, static stretching, mobility/activation drills, and hip/core strengthening exercises will be your best bet. In terms of strengthening, you want a well-rounded approach.
Good training (getting strong while using good form and focusing on the best exercises) is usually the solution for many issues. Sorry to not be of much help, and best of luck. -Bret
Bret,
Major thank you – you are busy and don’t know me from Adam yet still dug up material that is informative to me despite being outside your specialty.
I feel a need to reciprocate, althouth you may already be familiar with the site referenced below (especially since it’s also in NZ). The author makes a strong case for gluteal recruitment in the treatment / prevention of several conditions, in addition to piriformis.
I believe the material is relevant to your gluteal writings, with an emphasis on medical conditions to complement your work involving athletic development and aesthetics. You may eventually be able to add several common medical anomolies to the list of things that can benefit from gluteal conditioning! Food for future research topics
http://www.easyvigour.net.nz/fitness/h_gluteus_max_piriformis.htm
Bret, I am curious about the same as Anon above. Is really hip thrusts one of the exercises that works the lower glutes? And how about leg presses, I feel them mostly in the lower glutes is that correct?
I hope you are doing well. You’re such an inspiration for so many people!
Thank you very much Linnea. I have some opinions on this topic that I’m developing, but in the meantime go to this blogpost and examine the charts: http://bretcontreras.com/2010/04/glute-secrets/
Hope you’re doing well too! -BC
Hi Bret,
You may remember me, a few months ago UI asked you to do a few studys with your EMG, but you told me you hire it. Just found this machine, I do not know much about them, would you know if it would give me results on which has the most muscle activation doing somthing like this, 1 rep at 3/3 and then 3 reps at 1/1. Thx for your time.
Wayne
Hi Bret, best give you the link.
http://www.tensmachines.co.uk/NeuroTrac-EMG-Unit–Simplex_p_150.html
Wayne
Hi Wayne, yeah I remember you. I don’t think that looks like a good one. Here is the one I used (but mine was 4 channels, not 2, and I had the clinical application software that goes with it): http://www.noraxon.com/downloads/documents/instruments/MyoTrace-400-Final.pdf It’s quite expensive to purchase (around $3,000 for the 2-channel and $5,000 for the 4-channel) but it’s primary purpose is for researchers. Cheers, BC
Bret, you’re the man… I just wanted to get that point across. I just got done reading the blog post about the use (or lack-there-of) of a bench when performing overhead extension exercises – interesting stuff.
I have slightly injured my shoulder in the past by performing overhead presses with a back on the bench. I have since stopped using backs, but never really knew any science behind the decision. Good to know, keep it up.
Hi Brett, I have a question for you. Have you ever had a hard time in your work place currently or when your first started out your career due to your physique? Meaning, because your not “Big”, “Buff” and/or “roided-looking” dudes in the gym didn’t want your help? If so, how did you deal with it? Im a Grad student, CSCS, USAW certified but because i’m not “Big,” dudes never want to take any of my advice or simply blow me off. I’ve heard from other Coaches and even Professors that in this industry, it has always been that way. Whats your take on that? Thanks.
Surge, good question. What you’re describing will always exist as it’s human nature to assume that the biggest dude knows the most about training. I have a lot of friends who will tell me, “I would never pay that trainer to train me as I’d never want to look like him/her.” I tell them that the trainer’s knowledge and abilities aren’t directly correlated to his physique, but they don’t care. I can totally understand how they’d feel that way too, which is why I always try to “look the part” as much as possible. As for the gym members, unfortunately males tend to be overly confident with their knowledge and they only tend to change their mind when you’ve clearly shown them a better way, and they often aren’t open minded to listening to a smaller guy (especially if they’re big). But I’ve found that they will want to listen to you if you’re very strong. Whenever I go to a gym I get tons of questions since I’m usually deadlifting 500+ pounds. So get strong, use good form, and gain experience, and more folks will listen. And if they don’t want to listen, that’s their problem. I rarely if ever offer unsolicited advice in the gym. BC
Hi bret,
I find all your articles and blogs very interesting. I was interested to know your opinion on progressing the single leg hip thrust to make it harder? Would I load it up or is there something else I should do first ?
Hi Bret, you’er articles are great, and the most informative regarding posterior chain and it’s role in the health of the joints above and below it. I had bilateral FAI surgery in July, and am back working out for approx. 2 months now-groins still a little sore. When I read your articles about how disfuntional glutes affect your hips, back, groin, etc. I can pretty much check off every box. I try to be proactive and am fortunate enough to have a gym in my home. I want to purchase some equipment specifically to target my glutes, and posterior chain as a whole. I love to workout outside and will purchase a Prowler sled, but for inside I can only purchase one peice of equipment now-either GHD or reverse hyper. Which one would you recommend? Does one have more bang for your buck, or does one have other(cheaper)alternatives. Sorry for all the questions-I would like to have both!!!
Just a note, I have the options to buy a reverse hyper from a local strenght coach to a professional hockey team. He wants to sell his as he says it locks up the sacrums of his clients. Have you heard of this?
Hi Bret,
I was wondering if you’ve dealt with any athletes that have anterior femoral glide and do you have any suggestions on how to correct this. I’ve been dealing with this for 4 months now with little improvement. I have a ridiculous anterior pelvic tilt, tight rectus femoris and dysfunctional glutes. My low back and hip flexors pretty much always feel tight and I can no longer train lower body (deads, squats, step-ups, lunges, etc). Any suggestions would be greatly appreciated.
Brett,
I have just had had a total hip replacement at 48 due due to secondary injury problems. I have been implementing your glute advice for the past 6 months prior to the surgery and the improvement in stablising the anterior tilt in my pelvis from very heavy hip thrusts was amazing. The stability was hard to maintain due to the nature of what happens to the front of the hip, but since the surgery the results have been amazing. The glute strength but also the ability to activate efficiently has ensured my rehab has been rapid.
Now i have kissed your arse, I note with interest that some people seem to have the ability to hyperextend and some do not. You can see the hyper extension nicely demonstrated in the Katie Coles video, but as i rehab, i would like to know is that something that is particular to certain people and secondly, what benefit is there in having that hyper exetension.
Thanks Phil. This is very good info and I’ve heard enough anecdotes from people to know that all of this glute work is crucial for optimal hip rehab. As for hip hyperextension ROM, I wouldn’t obsess about achieving a particular ROM. Just do the best you can and rise as high as possible from the hips and not the lumbar spine. Katie had good hip flexibility but she did move into considerable anterior pelvic tilt and lumbar hyperextension and if I was still training her I’d be more strict in this area. Best of luck, Bret
Hi Brett! Just found your site and there is so much good stuff here. Thank you!
I have a booty issue and I hope you can help
I’m 33, mother of 3 boys. I’ve always been slim, but used to have a decent bum for my size. However, it seems that with each pregnancy my behind gets flatter and flatter. I am very very lean right now. I eat a high protein/plant food diet and exercise regularly. I do my best to work my glutes at home, but I’m just not seeing results and I’m frustrated. I’m beginning to feel like it isn’t possible to grow a bottom.
I do not have the ability to go to the gym at this time, but I’m very committed to my home workouts.
For equipment I have a sandbag, an Olympic barbell (but no rack), a flat bench and a few dumbells (3-10 lbs).
My question for you is this. Is it possible to grow a but at home, or do I need full gym access to achieve my goals?
If you read this and answer I’ll be forever devoted.
Bon
Hey Brett, so I’ve just spent a couple hours cruising through the archives here and I found your home butt workout program. I’m going to try it! Super excited and I’ve already learned so much.
It’s interesting because I’m that “typical” individual who does a bunch of lunges, squats and deadlifts and although I’m pretty strong I am no where near seeing the results I want. What you teach makes so much sense and I’m excited to give it a try! I have had personal trainers in the past and have never achieved the results I was aiming for, despite my commitment to showing up and doing the work. I really thought if I honed in on my diet and pushed myself at home using a variety of exercises I’d have better luck, but that hasn’t worked so far.
I’m so encouraged after what I’ve read hear and excited to give it my all. I’ll let you know how it goes!
Bon
Thanks for your insights, has help me become a better trainer & sprint coach
Hey Bret,
I am an Exercise and Movement Science student at the University of Vermont. I am studying abroad in New Zealand this upcoming Summer/Fall (2012). I am an avid fan of your research-based methodology and reader of your blog. I could not find a way to contact you on this site, but I would really like to get in touch with you. If you could shoot me an e-mail so I can give you more details regarding my situation and intentions, I would really appreciate it. Thanks Bret.
Best,
Adam
Adam, I sent you an email. BC
bret, i have a blog request for you, i think you should write up a blog about how to stop lumbar spine rounding in the hole of a squat. i see rounded over lumbar spines all the time including myself. i took some time off from lifting and just stretched the shit out of my hips, my lower back rounding decreased but its still an issue. i wanna be able to hit rock bottom without rounding my lumbar spine.
I’ve been wanting to write up this post – it’s on the list (I have a huge list of future blogposts as I’m always thinking up new ones).