Author Topic: Buttocks  (Read 13140 times)

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steven-miller

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Re: Buttocks
« Reply #15 on: December 27, 2010, 12:00:51 pm »
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I think learning a correct squat which strengthens the glutes and quads in a balanced fashion would be the best way to go. If you don't feel your glutes after squats you either have pretty strong glutes already or your form is bad.

Adding hip dominant exercises might be another variant, but they should primarily help to learn a good squat. The reason being that one exercise that trains A and B is better than an exercise that trains A plus another exercise that trains B. This is especially true considering your statement about how taxing your current training plan is already. Adding exercises is going to make it worse.

adarqui

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Re: Buttocks
« Reply #16 on: December 27, 2010, 02:37:05 pm »
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I think learning a correct squat which strengthens the glutes and quads in a balanced fashion would be the best way to go. If you don't feel your glutes after squats you either have pretty strong glutes already or your form is bad.

Adding hip dominant exercises might be another variant, but they should primarily help to learn a good squat. The reason being that one exercise that trains A and B is better than an exercise that trains A plus another exercise that trains B. This is especially true considering your statement about how taxing your current training plan is already. Adding exercises is going to make it worse.

quick reply as im about to leave, but i agree that A & B in one exercise is better than A + B in two exercises, BUT, there's a few things that can make A + B more effective and help you towards achieving A & B:

- if you can't feel your glutes much in a half squat, unilaterals or glute dominant assistance exercises can actually help you achieve more glute recruitment at half squat depth, so eventually half squatting can have much more glute contribution

forgot what else i was going to say, im in a rush.. loool

ps: I love 20 rep squats (half squat for my own circumstance).

;d

peace

KokoyPinoy

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Re: Buttocks
« Reply #17 on: December 27, 2010, 08:09:21 pm »
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Thanks for all of your advices! ;D I'll now try to add 2 glute activation exercises, namely glute bridges then hip thrusts, with 2 stets of 5 reps each(?? not sure??) before doing the bulgarian split squat and the half squat. I hope I'll feel my glutes later in my work-out! ;)
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5

KokoyPinoy

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Re: Buttocks
« Reply #18 on: December 29, 2010, 02:19:54 am »
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What part of the butt should go sore when you do the squat? The whole butt or only the lower part?
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5

Raptor

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Re: Buttocks
« Reply #19 on: December 29, 2010, 05:36:00 am »
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What part of the butt should go sore when you do the squat? The whole butt or only the lower part?

I got my entire butt sore when I did long reach-out BSSs and possibly walking lunges. Otherwise, it's usually the part connecting the glute to the hamstring for me.

KokoyPinoy

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Re: Buttocks
« Reply #20 on: December 29, 2010, 07:34:59 am »
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AHHH. Okay thanks, Raptor! I just felt the soreness in my lower part of my butt this evening of the day after the workout. It feels good! Yeah! :headbang:

BTW, what's a BSS?
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5

Raptor

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Re: Buttocks
« Reply #21 on: December 29, 2010, 11:29:58 am »
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It's a bullshit squat.

Nah, it's a Bulgarian Split Squat:

<a href="http://www.youtube.com/watch?v=OXX957jkp50" target="_blank">http://www.youtube.com/watch?v=OXX957jkp50</a>

KokoyPinoy

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Re: Buttocks
« Reply #22 on: December 29, 2010, 06:25:49 pm »
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It's a bullshit squat.

Nah, it's a Bulgarian Split Squat:

<a href="http://www.youtube.com/watch?v=OXX957jkp50" target="_blank">http://www.youtube.com/watch?v=OXX957jkp50</a>

Ow that's the BSS. Thanks again! hehehe ;D
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5

LanceSTS

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Re: Buttocks
« Reply #23 on: December 30, 2010, 12:38:42 am »
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  One of the most effective techniques I have used to attain a more glute driven squat is to start with a progression:

1.) Just the bar, iso hold in the bottom position of the squat,15-30 seconds, focus on activating the glutes by sitting back into the hips, "pulling" down with the hip flexors, pushing out to the sides of the shoes, tightening the core, "pulling" with the feet, etc.  You can mess around with many of these techniques until you feel the glutes turn on and take the brunt of the load. 

2.) Decend into the bottom of the squat, pause at the bottom (5-10 secs), focus on attaining the same position as you achieved in step 1, and drive back up using the glutes to drive the lift.

3.) Progress into a standard concentric/eccentric squat, be sure to hit the same position in the bottom that you have been practicing in steps 1 and 2.

4.) (if applicable) Reactive squat- drop down into the same positon using the same cues, rebound out.

With more advanced athletes, simply using the pause squats (step 2) during the warm up sets, focusing on the extra glute activity, may be all thats needed to get a more glute driven squat. 
Relax.

$ick3nin.vend3tta

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Re: Buttocks
« Reply #24 on: February 21, 2011, 09:52:28 am »
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Good article on glute development.

Dispelling the Glute Myth by Bret Contreras


Original Link: http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth



These are some of the best.

<a href="http://www.youtube.com/watch?v=jVlQhlKf-5Q" target="_blank">http://www.youtube.com/watch?v=jVlQhlKf-5Q</a>


<a href="http://www.youtube.com/watch?v=9zfBSlZApqs" target="_blank">http://www.youtube.com/watch?v=9zfBSlZApqs</a>


Bridge press.


« Last Edit: February 21, 2011, 09:54:14 am by $ick3nin.vend3tta »

$ick3nin.vend3tta

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Re: Buttocks
« Reply #25 on: February 21, 2011, 09:57:02 am »
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 One of the most effective techniques I have used to attain a more glute driven squat is to start with a progression:

1.)Just the bar, iso hold in the bottom position of the squat,15-30 seconds, focus on activating the glutes by sitting back into the hips, "pulling" down with the hip flexors, pushing out to the sides of the shoes, tightening the core, "pulling" with the feet, etc.  You can mess around with many of these techniques until you feel the glutes turn on and take the brunt of the load.  

Isometric squats.

Effects of isometric squat training on the tendon stiffness and jump performance.


Original Link: http://www.ncbi.nlm.nih.gov/pubmed/16328192

Quote
Conclusion. These results suggest that isometric squat training changes the stiffness of human tendon-aponeurosis complex in knee extensors to act negatively on the effects of pre-stretch during stretch-shortening cycle exercises.


Would you still do them?.
« Last Edit: February 21, 2011, 09:59:55 am by $ick3nin.vend3tta »

Raptor

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Re: Buttocks
« Reply #26 on: February 21, 2011, 10:05:58 am »
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If you don't overdo it, you're probably going to gain more by having a more glute driven squat than you'd lose by tendon stiffness adaptations, if any, that will occur in my opinion.

LanceSTS

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Re: Buttocks
« Reply #27 on: February 21, 2011, 10:07:43 am »
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 Of course I would, its a PROGRESSION for one, the amount of jumping/sprinting/jump-plyo- reactive drills and work, etc. will easily make up for and outweight a 15-30 second iso hold done to ACTIVATE the glutes, and teach an athlete how to squat properly so that they may perform them correctly and safely.

 Im not going to get into it in depth, but tendon stiffness is not the end all be all in jumping and sprinting either. 
« Last Edit: February 21, 2011, 10:09:47 am by LanceSTS »
Relax.

Raptor

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Re: Buttocks
« Reply #28 on: February 21, 2011, 10:10:02 am »
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How about what I'm doing here:

<a href="http://www.youtube.com/watch?v=zMEH2u0N-lY" target="_blank">http://www.youtube.com/watch?v=zMEH2u0N-lY</a>

The aim of that was just good ol' plain ISO strength. Rep time is ~20s.

LanceSTS

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Re: Buttocks
« Reply #29 on: February 21, 2011, 10:21:22 am »
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 Or what Brett is doing in the video HE posted...... ROFL


<a href="http://www.youtube.com/watch?v=9zfBSlZApqs" target="_blank">http://www.youtube.com/watch?v=9zfBSlZApqs</a>


 :uhhhfacepalm:
Relax.