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 Bulgarian split squat is an excellent exercise. Ain’t no denying that! They highly activate the quadriceps, they create glute damage due to the eccentric stretch loading, and they build single leg stability.
However, I believe that there’s a better way to perform them. The standard way never felt right for me, so I figured out how to do them in a way that more closely matched the contour of my anatomy.
Watch in the video below how the crux of the foot/ankle interacts with the bar as I rise up and down during the movement. It’s so smooth and comfortable. Give this method a try and see if you prefer it over the standard version.
Most of you have used a wrench before at some point in your lives. Did you know that wrench mechanics can actually teach you a lot about biomechanics? In the video below, I’ll show you the three ways in which you can increase torque production through a wrench, and then I’ll show you how hypertrophying the gluteus maximus will increase hip extension torque through all three mechanisms.
In the Biomechanics of the Squat & Deadlift Manual in my 2 x 4: Maximum Strength product, I go into further depth and show actual calculations using CAD drawings (thanks to my talented colleague Andrew Vigotsky).
Today, I set another PR. This time it was with the 3″ block pull. Many powerlifters prefer to pull off of 4″ blocks when they perform block pulls, but I like 3″ more.
Since I started following the 2 x 4 template (which I will release on Monday), the block pull and the front squat have become my favorite exercises. I feel that they’ve definitely contributed toward building my powerlifting total.
The block pull is not the same as a rack pull. It just feels different. I never liked rack pulls much. But I freakin’ love block pulls. Some lifters are much stronger off of blocks than they are off of the ground, some lifters are equally as strong, and some are weaker off of blocks. The blocks do tend to keep you in better position, and they don’t beat you up as much as deadlifts from the floor, so they help keep you fresh. Here’s a video me pulling 585 lbs.