Author Topic: Buttocks (Read 13182 times)

KokoyPinoy · « **on:** December 25, 2010, 09:55:41 am »

I know that every muscle in our legs plays an important role in vertical jumping but is the buttocks more important than the quadriceps in the VJ movement, specifically in the concentric phase? Like what KellyB's article states?http://www.higher-faster-sports.com/noglutes.html

zgin · « **Reply #1 on:** December 25, 2010, 11:05:03 am »

quads>glutes>hams

Kellyb · « **Reply #2 on:** December 25, 2010, 01:14:12 pm »

It depends on the person. Based on biomechanical testing it can be as much as 57% glute to 23% quad on one extreme to 49% quad and 28% glute at the other end, depending on the individual. The best jumpers tend to be naturally hip/glute dominant and natural shitty jumpers and people with injuries don't. One of the best predictors of future knee pain is quad dominance/tightness and jumpers are already inherently succeptible to knee issues. Life itself also tends to leave the glutes disproportionately underactivated and unstrengthened and most training will inherenlty strengthen your quads disproportionately over your glutes, so more glute work is generally a good idea. I believe Alex V did a case study of some sort where all he did was add glute work to the regimen of cross country runners and they all made awesome gains.

You can strengthen your glutes thru exercises like the squat providing they're not shut down. A good observation to make is to pay attention to where you get sore when you squat. If your ass is getting sore that's a pretty good indication that you're hitting your glutes. If it's not you could probably stand to follow more of the advice in that article.

Raptor · « **Reply #3 on:** December 25, 2010, 04:03:11 pm »

Do you think hip thrusts can possibly have a good effect into making you more aware (or aware again) of the glutes?

mattyg35 · « **Reply #4 on:** December 25, 2010, 05:02:20 pm »

Not Kelly, but hip thrusts, glute bridges, they all help with the mind-muscle connection.
By mind-muscle I mean the ability to voluntary contract(if people have different meanings attached to the word), like making your pectorals 'dance', or biceps 'jump'.

Raptor · « **Reply #5 on:** December 25, 2010, 05:19:12 pm »

Yeah I know, increased awareness and control.

It also depends on muscle size. If you don't have it, there's nothing to control in the first place.

aiir · « **Reply #6 on:** December 25, 2010, 05:59:14 pm »

interesting article...
I'm a slight anterior tilt, but if I flex glutes+abs, I get neutral

Raptor · « **Reply #7 on:** December 25, 2010, 06:01:58 pm »

Quote from: StuckInTheAir on December 25, 2010, 05:59:14 pm

interesting article...
I'm a slight anterior tilt, but if I flex glutes+abs, I get neutral

WTF?

KokoyPinoy · « **Reply #8 on:** December 25, 2010, 07:24:06 pm »

Quote from: Kellyb on December 25, 2010, 01:14:12 pm

It depends on the person. Based on biomechanical testing it can be as much as 57% glute to 23% quad on one extreme to 49% quad and 28% glute at the other end, depending on the individual. The best jumpers tend to be naturally hip/glute dominant and natural shitty jumpers and people with injuries don't. One of the best predictors of future knee pain is quad dominance/tightness and jumpers are already inherently succeptible to knee issues. Life itself also tends to leave the glutes disproportionately underactivated and unstrengthened and most training will inherenlty strengthen your quads disproportionately over your glutes, so more glute work is generally a good idea. I believe Alex V did a case study of some sort where all he did was add glute work to the regimen of cross country runners and they all made awesome gains.

You can strengthen your glutes thru exercises like the squat providing they're not shut down. A good observation to make is to pay attention to where you get sore when you squat. If your ass is getting sore that's a pretty good indication that you're hitting your glutes. If it's not you could probably stand to follow more of the advice in that article.

Thanks for the answer.

And I'm sure I'm quad dominant! Every time I squat, my quads are the ones who get sore. But when I did the box squat, my butt was the one that got sore.
I know I should change my squatting form and should open up my knees more(stretch my groin) when in the concentric pace or even add exercises for my butt. But I'm already following a program that's very taxing to my body.If an added exercise/s is recommended what would be wise to add to my program? And when? Before normal squatting? before doing any lower body exercise? or during my upper body workout days? Or should I change my Normal Squatting(5x5 80% with up to 1 rm warm-up) during Mondays to Box Squat(80% of max with 1rm warm-up?).

Raptor · « **Reply #9 on:** December 25, 2010, 08:12:34 pm »

Iso extension stim before squatting might help the glutes come alive I guess...

KokoyPinoy · « **Reply #10 on:** December 26, 2010, 12:03:06 am »

Quote from: Raptor on December 25, 2010, 08:12:34 pm

Iso extension stim before squatting might help the glutes come alive I guess...

Thanks! But I think we don't have that kind of machine.

TKXII · « **Reply #11 on:** December 26, 2010, 12:07:51 am »

^you can actually do it in your head for some stim

BMully · « **Reply #12 on:** December 26, 2010, 12:39:46 am »

tight quads don't help the glutes, do some stretches
<a href="http://www.youtube.com/watch?v=s_hQSJVIN3c" target="_blank">http://www.youtube.com/watch?v=s_hQSJVIN3c</a>http://stronglifts.com/7-dynamic-str...-hip-mobility/
http://stronglifts.com/how-to-improv...nkle-mobility/
http://stronglifts.com/10-tips-to-st...-and-cracking/
http://stronglifts.com/how-to-optimi...te-activation/
http://stronglifts.com/lordosis-why-...how-to-fix-it/
http://stronglifts.com/shoulders-dislocations/
http://stronglifts.com/squat-bar-position/

a little something on the squat
http://www.bodybuilding.com/fun/kelly20.htm

Kellyb · « **Reply #13 on:** December 26, 2010, 11:49:48 am »

Quote from: KokoyPinoy on December 25, 2010, 07:24:06 pm

Quote from: Kellyb on December 25, 2010, 01:14:12 pm
It depends on the person. Based on biomechanical testing it can be as much as 57% glute to 23% quad on one extreme to 49% quad and 28% glute at the other end, depending on the individual. The best jumpers tend to be naturally hip/glute dominant and natural shitty jumpers and people with injuries don't. One of the best predictors of future knee pain is quad dominance/tightness and jumpers are already inherently succeptible to knee issues. Life itself also tends to leave the glutes disproportionately underactivated and unstrengthened and most training will inherenlty strengthen your quads disproportionately over your glutes, so more glute work is generally a good idea. I believe Alex V did a case study of some sort where all he did was add glute work to the regimen of cross country runners and they all made awesome gains.

You can strengthen your glutes thru exercises like the squat providing they're not shut down. A good observation to make is to pay attention to where you get sore when you squat. If your ass is getting sore that's a pretty good indication that you're hitting your glutes. If it's not you could probably stand to follow more of the advice in that article.

Thanks for the answer. And I'm sure I'm quad dominant! Every time I squat, my quads are the ones who get sore. But when I did the box squat, my butt was the one that got sore.
I know I should change my squatting form and should open up my knees more(stretch my groin) when in the concentric pace or even add exercises for my butt. But I'm already following a program that's very taxing to my body.If an added exercise/s is recommended what would be wise to add to my program? And when? Before normal squatting? before doing any lower body exercise? or during my upper body workout days? Or should I change my Normal Squatting(5x5 80% with up to 1 rm warm-up) during Mondays to Box Squat(80% of max with 1rm warm-up?).

Just add a glute exercise after your squats. I prefer a manual reverse hyper or hip thrust. If you're doing your supplemental glute work you can actually get away with doing more quad dominant squat variations like the half squats. Anoterh good exercise to consider are the hang snatches as they're naurally hip dominant if you do them correctly.

KokoyPinoy · « **Reply #14 on:** December 26, 2010, 08:02:16 pm »

Thanks BMully! and Kellyb for your help!

But Kellb, I'll try to be glute dominant in my squats and train my glute to its limits! As you said, being glute dominant helps to be more athletic and prevents knee injuries. To do that I'll try some glute activation before I squat.

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Author Topic: Buttocks (Read 13182 times)

KokoyPinoy

Buttocks

zgin

Re: Buttocks

Kellyb

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Raptor

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mattyg35

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Raptor

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aiir

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Raptor

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KokoyPinoy

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Raptor

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KokoyPinoy

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TKXII

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BMully

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Kellyb

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KokoyPinoy

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