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.
I’ve discussed squat depth in multiple articles over the past couple of years. I’ve talked about hip anatomy HERE, and I’ve talked about buttwink HERE. But how do you know what your ideal squat depth is?
Get down into the squat position and find the exact moment where you start to lose your lumbopelvic positioning – you need to keep the arch in your lumbar spine – no going into flexion, and keep the tilt in your pelvis – no going into posterior pelvic tilt. Make sure you stay planted on your heels and don’t rise up onto your toes. From there, you can determine if you want to go slightly deeper, but keep in mind that there’s only so much wiggle room and it may be best to play it safe. Here’s a video that better explains it:
The Glute Lab recently conducted some experiments to get to the bottom of the mind-muscle connection. We wanted to see how an internal attentional focus without changing form would alter muscle activation during various exercises. We found that focusing on the targeted muscle did indeed affect muscle activation, not only in the targeted muscle, but also in synergist muscles. HERE is the data for these experiments.
Bodybuilders have been preaching about the importance of the mind muscle connection for years. For example, here are The Hodgetwins discussing it (these guys are hilarious):
The topic of stripping weights off the barbell recently came up in the Get Glutes forum. Since many of the ladies are currently deadlifting, hip thrusting, and barbell glute bridging with much heavier loads, it becomes more cumbersome to drag the plates off. Having spent half my life in commercial gyms, I assumed that the method shown in the video below was common knowledge, but apparently it’s not. If you’re not aware of this method, it can save you some time and energy. Check it out below:
There’s much more to strength coaching than sets, reps, and cues. In today’s article, Rob Panariello discusses some oft-overlooked aspects of the strength coach occupation. Many current and aspiring strength coaches should spend more time considering these aspects as it helps shape their careers and define their legacies.
Robert A. Panariello MS, PT, ATC, CSCS Professional Physical Therapy Professional Athletic Performance Center New York, New York
In a recent conversation with a friend, a history buff, who had visited a Civil War cemetery while on vacation, we spoke of a poem that we were both familiar called “The Dash”, written by Linda Ellis. We discussed how individuals, when visiting loved ones who had passed or in this case, a National Military cemetery, will often inspect various tombstones observing a persons birthdate as well as their date of passing. A simple math calculation will determine their lifespan; however that calculation does not define the individual’s life. What is often ignored is the “dash” between those dates. It is not the dates of birth or death that is most meaningful; it is the “dash” between these dates that signify how a person was recognized during their time here on earth.