Greetings, my fellow brothers and sisters in fitness! I’ve got some exciting announcements, glute blasting workouts, and excellent content from some of the brightest minds in sports science community for you to check out. Just keeping you in the know!
1. The Rock Hip Thrusts
Check out the Rock busting out some thrusts.
Fun warmup activating glutes and hips before destroying legs. 5 second hold at the top, squeezed, with resistance bands above the knees using 225lbs. Gotta warm up properly due to all my sexy lower body injuries from years of wrestling and football (two L4 & L5 low back disc ruptures, five knee surgeries, torn Achilles, tore both my quad and adductor from my pelvis and repaired three hernias all in one lovely emergency surgery). Lots of fun pain, but we fight thru it and come back stronger and better. Plus this exercise showcases the relentless power in my thrust game which is my jam when we practice making babies. 😉💪🏾🦍 Who wants extra cheese on their pizza? Because I got endless amounts with that last paragraph. Bottom line/ do your warm ups. They’re critical. #LegDay #BattleScarred #WarmUps #AkaBabyMakers #TheDungeon
2. Glute Lab Seminar May 27, 2017 – Destination Dallas
I’m finally taking my Glute Lab Seminar on the road, and the first stop is Dallas, Texas at Destination Dallas. It’s an awesome gym and my client Tawna Eubanks McCoy trains there (her husband Greg is the owner), so I’m happy to be offering it there. The cost is $399 and there are 15 seats available for this seminar. First come, first served.
About the seminar:
In the morning, I will lecture on the science of glute training and program design. After the seminar, you will receive a PDF of the slideshow, which I update each month to include all the latest research. All of my past attendees receive a new pdf every time it is updated.
After a catered lunch, we will then have a learn-by-doing practical where I will showcase the mechanics, cueing, variations, and progressions of glute bridges, hip thrusts, squats, deadlifts, back extensions, split squats, hip abduction, and more.
To finish the day, we’ll have a Q and A and take some fun pictures. You will leave much more confident and knowledgeable about your glute training and strength training in general. My attendees are always happy with their decision to attend. Email maleah@bretcontreras for more information and to reserve your spot.
3. 2017 Scheduled Appearances and Calendar
Friends, did you receive my 2017 speaking engagements newsletter? Be sure and check your inbox (or look HERE if you prefer) to see what I have scheduled for the year thus far. I’ve shared the details of my planned presentation topics so definitely take a look and consider attending one of these events.
If you aren’t already a newsletter subscriber, you can add your name to the list HERE to receive future announcements, glute training tips, and more!
4. Targeting Upper vs Lower Gluteus Maximus
If you are interested in learning how to most effectively target the upper or lower glutes during your workouts, turn on the volume and watch the video below. Thanks to Hattie Boydle for demonstrating these movements and for participating in my EMG study.
There are two subdivisions of the gluteus maximus; it contains an upper and lower compartment. Clear distinctions can be seen on muscular lifters like @hattieboydle. Make sure your volume is on for this video. If you want to hit proportionately more lower than upper gluteus maximus, perform axial (vertically) loaded knee dominant hip extension exercises such as squats, step ups, lunges, Bulgarian split squats, or pistols. If you want to work proportionately more upper than lower gluteus maximus, perform frontal plane hip abduction movements such as standing hip abduction with cables, bands, or ankle weights, side lying hip abductions, or lateral band walks. If you want to hit both subdivisions hard at the same time, perform anteroposterior (horizontally) loaded hip extension exercises such as hip thrusts, glute bridges back extensions, reverse hypers, kickbacks, and pull throughs. #gluteguy #glutelab #biomechanics #glutescience #glutetraining #hattieboydle
5. Bret’s Badass Booty Circuits 1-5
Have you had a chance to try out my Badass Booty Circuits? So far I have shared Badass Booty Circuits Uno, Dos, Tres, and Cuatro. If you’ve incorporated these circuits into your weekly programming, let me know. I’d love to hear what you think!
Here is Badass Booty Circuit Numero Cinco. If you are doing this circuit as a warm-up, then just do 1 round. If you are doing this as a standalone glute workout, then do 3 rounds. Thanks to my niece Gaby for helping me out with these!
Bret's Badass Booty Circuits: Numero Cinco Is this what you wanted – a badass glute circuit? Well then that's what you get! Here's what you're gonna do: 1. Alternating step up jumps: do 20 jumps total (10 per side) 2. Standing ankle weight hip abductions: do 10-15 swings per side 3. Dumbbell glute bridges: do 20-50 reps 4. Dumbbell stiff leg deadlifts: do 10-15 reps 5. Knee banded leg press: do 10-15 reps 6. Shoulder and foot elevated single leg hip thrusts: do 10-15 reps per side 7. Box jump squats : do 8-12 jumps 8. Double band lateral walks: do 30 steps total (15 each way) Adjust the reps according to your fitness level. If doing this as a warm-up, then just do 1 round. If doing this as a standalone glute workout, then do 3 rounds. Thanks to my beautiful niece Gaby @gaburrito_ for demonstrating the exercises. #glutelab #gluteguy #gluteguycircuits
6. Pistol Squats Tip
In the video below I clear up a common misconception about pistol squats. Think you know what it is? Watch the video to find out if you are correct.
– Pistol Squats – Dumbbells (or plates or kbs) make pistol squats easier, not harder. If you're close to being able to doing a pistol squat, try holding onto 5, 8, 10, or 12 lb dumbbells. Your arms should be straight out when at the bottom of the squat. It shifts some of the biomechanical load away from the knees and onto the hips (and the hips are the stronger joint). Give it a try right now and let me know how it goes. Thanks to @gaburrito_ and @iml_dame for demo'ing. #gluteguy
7. Top Instagram Posts from April
I definitely blog a lot less these days then I used to but I am fairly prolific on Instagram (you follow me, right?) Check out my top posts from the last month below.
More good hip thrust info here! #Repost @soheefit with @repostapp ・・・ 📍Barbell Hip Thrust📍 The barbell hip thrust is one of the best exercises for the glutes. It was invented over 10 years ago by the Glute Guy, @bretcontreras1, and has since exploded in popularity all around the world. Make sure you're performing them properly by following the tips below: 1️⃣Ideally, find a low bench or a platform (such as aerobic risers or a Hip Thruster) that you can lean up against. The ideal height is between 14-16 inches (35-40 cm) for most individuals. You want to be able to hinge from just beneath the scapulae. 2️⃣Bring your feet in towards the body so that your shins are roughly vertical to the floor at the top of the movement. Over time as you practice this exercise, you'll easily find the right placement for your feet. 3️⃣Push through the heels and extend the hips, keeping the ribs down, chin tucked, and eyes forward. 👀 4️⃣Posteriorly tilt the pelvis at the top of the movement with a big glute squeeze. 🍑 5️⃣Lower the barbell back down to the ground in a controlled manner. To protect your hips from pain and discomfort, use a Squat Sponge to wrap around the bar. The thrust is a must! #hipthrust #thethrustisamust
Great video here! #Repost @fightforgrowth with @repostapp ・・・ 💪🏼🍑THE DO’S AND DON’T’S OF THE HIP THRUST💪🏼🍑 — Read on for an explanation👇🏼 The hip thrust is my fave glute exercises. Here are some ways to check your form when performing the hip thrust: 1️⃣Neck Position: To avoid causing strain to your neck, keep your neck in proper position by keeping your gaze in front of you at the bottom of the movement, and naturally gaze to where ceiling meets wall at the top of the movement. The alignment of your spine will follow the orientation of your neck. Keep your neck neutral — this comes naturally to some, but in case a reminder is needed, please keep note! 2️⃣Shin Angle: I like keeping my shins straight to emphasize glute muscle activation. With my shins farther from my body, I feel a significant reduction in glute activation and a takeover of hamstring activation. Since I utilize the hip thrust for glute activation, I try to keep my shins as straight as possible. 3️⃣Overarching your back: Too much arch is usually a sign that the load your thrusting is too much, thus bringing in extra momentum by overextending your spine. Keep your weight both bearable and challenging. Form delivers function. 4️⃣Feet position: For optimal glute activation, you need to drive through your heels by keeping them flat on the floor. If you look back at most of my HT videos, you’ll notice that I tend to lift my toes up. I do this without really thinking about it, and it isn’t necessary to do, but it does help ensure I’m pressing through my heels during the entire movement. CITATIONS:📒All information is provided by the glute God himself, @bretcontreras1 🙏🏼🍑 Check out his website (www.bretcontreras.com), IG, and Youtube channel for extensive information on all things glutes, strength, and much more. 💪🏼 Tag your friends to help them improve their form 💪🏼🔥 Filmed by @ryanhooseman 💜 Music: Ship Wrek, Zookeepers & Trousers – Vessel 🎶 Hip pad: @ironbullstrength ❤️#hipthrust #thethrustisamust
Crushed that shit!!! Best seminar I've ever given. I've been quiet for the past couple months because I've been working feverishly on my presentations night and day. The hard work paid off. I received incredible feedback from the attendees. Shout out to my brother from another mother @thealanaragon for coming to Filex with me and putting on a two-day precon along with a bunch of main session lectures. Together we did 24 hours of teaching in 3 days. It's finally over and we can breathe again. Can't wait to offer more seminars around the world. #gluteguy
These are freaking awesome! Enhanced eccentric hip thrusts. Karen @kaginaz lifts 135 lbs on the way up and then lowers around 235 lbs on the way down (I estimate that I manually provide 100 lbs of extra resistance during the negative phase). Many people do not realize that eccentrics are arguably better suited for building muscle than concentrics and fail to pay mindfulness to the lowering portion of the movement. She did 10 reps followed by a 10 second isohold at the top. If you're a personal trainer or strength coach or if you train with a partner, I highly recommend working these into your regimen from time to time. #glutelab #gluteguy #thethrustisamust #hipthrusters
Dumbbell between bench deep squats —————————- These were a staple in my personal training back when I had my gym Lifts ten years ago in Scottsdale. My clients loved them! Note that the db sinks below my feet. The whole point of standing on the benches (pulling stands in this case) is to increase range of motion and squat deeper than the floor allows. I prefer 20 rep constant tension sets (be like a piston) but you can toy around with rep ranges and tempos. Serious quad burn on these! #gluteguy #glutelab
Swolfie Saturday! A couple of weeks ago I showed a pic of me unpumped. Here's a pumped up pic. I did 2 sets of push ups, lateral raises, and curls right before this was taken. I know you should never go full woolly mammoth but I did. If I could ever diet back down to 225 I'd love it but for now I enjoy eating like a tank. Probably at least 18% bodyfat here at 245 lbs, 6'4". #gluteguy
Many of you keep asking me how to do band hip thrusts if you don't have @the_hip_thruster. It's not easy – why do you think I invented the apparatus?! However, if there's a will, there's a way. You just have to ask yourself: WWMD (what would MacGuyver do)? Here's how @adrienneochoa does hers – in a squat rack with a bench and aerobics step (sexy saxophone in the background is optional). Some people have used power racks, smith machines, squat racks, bench stations (backwards), and even incline benches and the Cybex leg press (hard to describe in writing). If you try to anchor bands down with dumbbells, crisscross them or put plates in between so the bells don't roll inward. Get your creative thinking caps on and try to figure something out. Or pick a hip thruster so you can do them several times per week from home. The hip thruster lends itself well to a variety of band and barbell single leg and double leg bridging/thrusting variations and is great for Bulgarian split squats and banded deadlifts too (band pegs at the front adjacent to the foot plate). #thethrustisamust #hipthrusters
Off-Bench Back Extensions ————————— If you do not have a 45 degree hyper or a GHD, you can do back extensions off of a standard bench. They're sort of like open chain frog pumps with the abducted and externally rotated hips and bent knees. Note the upper back rounding and chin tuck. Also note that I put a heavy dumbbell at the end of the bench to stabilize it. If you have a training partner – even better. Just put your legs on top of the bench straightened out and have them hold you down. You can incline the bench or elevate the front into some blocks for greater ROM. Boy George music in the background is optional. Thanks to @kaginaz for demonstrating. #gluteguy #glutelab
How many of you gals or guys could do this circuit with 275 lbs and 70 lbs like Hattie? She did two rounds. Glute Harder Than Her! #Repost @hattieboydle with @repostapp ・・・ Here's the "Glute Harder Than Me" circuit : It consists of 4 exercises: 1️⃣ 12 x Barbell heavy hip thrusts Notes: keep chin tucked, complete full hip extension 2️⃣30 x Goblet squats Notes: go to parallel 3️⃣30 x Bodyweight back extensions Notes : round upper back, turn feet out 45 degrees 4️⃣90 x Band seated hip abduction Notes: 30 leaning back, 30 upright, 30 leaning forward I used 125kg (275lbs) for my hip thrust 32kg (70lbs) for my goblet squat And body weight for the remaining exercises. Band: I used a medium hip circle around my knees for the abduction work. Adjust the weights according to your strength level. Make sure you tag me when you give this a go! Wearing : MN Grey tights and Blue crop top 💻 www.MuscleNation.org 🔥 10% OFF + 4 FREE GIFTS 🎁 use code HATTIE10 Enjoy 😘😘 @bretcontreras1 @musclenationofficial #thesportsmodelproject #hattieboydle #motivation #fitness #wbff #wbffpro #bossgirls #bossbabe #booty #glutelab #gluteguy
Here's an extensive EMG report I made for my client @getlikesammie several years ago. I've done around 50 of these for clients over the past 10 years and it's one reason why I've become so knowledgeable about the glutes. Though there are some general findings that are similar across the board, everyone's glutes function a little bit differently from one another. For example, Sammie gets much higher glute activity with: – goblet squats compared to heavier back squats – kettlebell deadlifts compared to heavier barbell deadlifts – heavier hip thrusts compared to lighter as long as she locks out full hip extension – band hip thrusts compared to max barbell hip thrusts if she goes to failure – hip extension compared to hip abduction exercises The same cannot be said for everyone though, for example my client @yogabish exhibited almost the exact opposite findings across the board as Sammie. These experiments helped me individualize their training (well, Erin sort of became the crazy band lady all on her own LOL) and they saw even better results afterward. #glutelab #gluteguy
8. A Woman’s Guide to Monthly Timing of Training – Stijn van Willigen
HERE is a fascinating look at how female strength gains can be affected by monthly hormonal fluctuations, courtesy of Stijn van Willigen whom some of you will remember from his popular guest post on my blog, Your Optimal Training Frequency For The Glutes Part I: Exercise Type.
In THIS workshop, world renowned sports researchers and biomechanists JB Morin and Pascal Edouard team up to discuss how improved analysis of sprint mechanics correlate to better prevention and management of hamstring strain injuries.
10. The Revolution in Managing Chronic Pain – Lorimer Moseley
HERE is a fascinating podcast devoted to the topic of chronic pain management and the mechanisms that can contribute to perception of pain in some individuals. If you are as interested in pain science as I am, methinks you will enjoy this presentation by Professor Lorimer Moseley, Professor of Clinical Neurosciences at the University of South Australia.
11. Perfect Posture Doesn’t Exist – Greg Lehman
THIS 5-min video from Gregory Lehman is pure gold. I wish every personal trainer, strength coach, physical therapist, hell- I wish every human being on the planet watched this as it’s such an important topic. Sports medicine needs to do better about this topic and there is nobody more knowledgeable than Greg as he’s a biomechanics and pain expert and one of the top five smartest people I know. Good job Greg and FXNL Media!
12. If You Want to Stretch Your Hamstrings Please Continue to Do So – Greg Lehman
13. Recovery Strategies – Your Pain Guidebook
Click HERE to download a free eBook on pain by Greg Lehman. It’s incredible!
14. Are your X-ray and MRI results helpful or harmful? – Dr. Bahram Jam
Medical imaging technology can provide both useful and detrimental information. Dr. Bahram Jam, founder and director of Advanced Physical Therapy Education Institute (APTEI), discusses irrelevant imaging results and more in THIS video.
15. Just Fly Performance Podcast Episode #35: Cameron Josse
THIS Just Fly Performance Podcast features Cameron Josse, a rising young performance coach who doing some excellent work advancing the use of heavy load resisted sprints in NFL prep training. He discusses this topic and much more in the podcast.
16. Dan Green on How He Chooses Accessory Movements – elitefts.com
Powerlifting compadres, I have two Dan Green and Dave Tate chats to add to your YouTube watch list. In this video below, Dan discusses his thoughts on the role accessory movements play in his powerlifting programming as well as his strategy for selecting and implementing these exercises into his routine.
17. Dan Green & Dave Tate Discuss Pete Rubish’s Deadlift Lockout – elitefts.com
In this video, Dan and Dave discuss the technical aspects of locking out your deadlift and offer suggestions for how you might improve this part of the movement if you are suffering from crummy technique.
18. An Interview with Dr. Franchi on Molecular Biology and Sport
HERE is an excellent interview with Dr. Martino Franchi that covers a variety of fascinating sports science topics that range from assessing muscle architecture via ultrasound imaging to circumventing muscle damage and inflammatory response that may result from eccentric training.
19. MASS by Greg Nuckols, Eric Helms, and Mike Zourdos
Click HERE (not an affiliate link) to check out these dudes’ research review. They just started doing it and it kicks serious butt. I subscribed right away.
Okay, this wraps up what I have to share with you for now. I hope to catch some of you folks at my upcoming events!