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Strength, Power, Reactivity, & Speed Discussion / Re: Becoming Glute dominant
« on: April 28, 2011, 01:53:37 pm »
sounds like you need stronger quads as well as stronger glute/hams etc.. stronger everything.. if you train people in person or pay attention to people's logs on various forums, alot of people with knee pain are just too weak in the lower body, they usually have underdeveloped vmo's or vmo's that don't even fire properly in relation to the VL.. you'll want to perform TKE's (terminal knee extensions) & squat, just work your way down slowly if that's your goal, but for now stay slightly above parallel and progress very slowly with some weight on your back or in your hands... go very light on tke's, it's a high rep exercises 20+ reps focusing on really contracting the vmo.
the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.
add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.
on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.
i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.
add in tke's, there are tons of variations on youtube check them out, i actually like just a resistance-less version mimicking a leg extension and peterson stepups.
be careful with the quad stretching, do not force rom, that could be causing some issues.. stay very light/gentle with quad stretching, allow improved ROM to come without forcing it in the least.
pC
the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.
Quote
So my question to all you guys is where do I go now? What exercises strength wise would you focus on to clear up the problem and make the glutes prime movers (Glute dominant in general)?
I'm thinking for strength exercises:
-RDL's and 1-Leg RDL's
-Back extensions (only as low as I can keep spine neutral)
-Reverse Lunges (same as above)
add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.
on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.
i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.
Quote
Daily:
Foam roll quads and TFL/ITB-band
Core drills (Chair, Tripod, Planks)
Glute activation
add in tke's, there are tons of variations on youtube check them out, i actually like just a resistance-less version mimicking a leg extension and peterson stepups.
Quote
As for the stretching, shall I only stretch right quad/hip flexor for awhile and stretch left leg's hamstrings due to the imbalance in mobility?
be careful with the quad stretching, do not force rom, that could be causing some issues.. stay very light/gentle with quad stretching, allow improved ROM to come without forcing it in the least.
pC
