FACTORS THAT MAY BE LIMITING YOUR GLUTE RECRUITMENT!
I see it all the time, the biggest muscles in the body and yet they don't work the way they should!
As a novice trainer I felt like I was doing all the right things...
A plethora of squats and deadlifts to help shape the glutes!
It wasn't until I realised the value of "Recruiting the muscles" that I could deliver amazing results, especially to my female clients.
YOU: "WHY SHOULD I CARE ABOUT RECRUITING MY GLUTES?
ME: Want less back pain?
Want a stronger core?
Want to get more out of your strength training?
Want a better shaped butt?
Want better posture?
"Who doesn't want that Ian!? Especially a better shaped butt! What the heck is Glute recruitment though?"
Simply put, how well can you get the glute's to work compared to other muscles.
After years in the gym here are some simple observations of
"Factors that affect Glute recruitment"
1. Mobility Factors
-Soft tissue quality
-Soft tissue length
I find this to be true with the hips, It's difficult to use your butt if you have tight hips! Sometimes the best butt activation is getting those hips supple!
2. Neuromuscular factors
-Antagonist static stretch
-Antagonist pre contraction
WHAT THE HELL IS A NEUROMUSCULAR FACTOR?
Your brain communicates to your muscles... Think of these as potential disruptors of this transmission!
3. Technical factors
-Ability to maintain neutral spine
-Force of contraction
-Hip angle on flexion and extension axis
-Execution of lifts
*Simply put, dial in your technique to get those buns working!
1. Warm-up with glute activators some of which can be found here --------> http://www.iandandrade.com/coaching/2016/6/30/the-10-at-home-butt-exercises-you-need-in-your-life
2. Mobilise your hips! Look here -------->
3. Get your movement technique down pat! Book a session with myself or find a qualified coach who can show you whats up :D
Best of luck shaping those buns of steel,
*Reference, Advance techniques in Glutei Maximi Strengthening by Brett Contreas