Author Topic: Glute activation during squats (Read 20362 times)

steven-miller · « **Reply #30 on:** July 21, 2011, 02:40:58 pm »

Quote from: AlexV on July 21, 2011, 01:46:59 pm

If he is spilling into his low back, quads , and hamstrings then he is not squatting correctly (if performance is your goal, squatting for OLY or PL is different). He needs to be getting to his glutes. Depth has nothing to do with this, proper movement does. So why not move properly. The OP said he no longer gets his glutes going in squats and loads his erector spinae and hams during DL's, thus It seems safe to conclude he is losing position or form.

I agree and proper movement can be observed with your eyes and COACHED with the help of words so that the person squatting corrects his technique and hence performs the exercise in the proper way afterwards. Please tell me where squatting high is involved in this.

Quote from: AlexV on July 21, 2011, 01:46:59 pm

I recently saw a few McGill presentations in person and he echoed the same points. Going to parallel for parallel's sake in the face of bad technique (not getting to the glutes) will lead to injury. He also asked people "Why do you need to get to parallel?" Everyone said the sme thing "P-chain..." His response was that if that is the reasn you have never seen a properly conducted EMG study or have a very poor understanding of functional anatomy. I sat there and wondered how many heads his presentation was fling over at that moment.

So in summary only do what you can do with perfect form and over time proper strength development may open up new ROM's

Again, I never said anywhere that anyone should use bad form. What I say is that GOOD form can be coached to nearly everyone in 1-2 sessions and that this should be done instead of recommending high squats when full squats are the goal.

Alex V · « **Reply #31 on:** July 21, 2011, 04:56:19 pm »

Just like you never said to squat with bad form I never said to "never squat to parallel". All I was saying was a couple key points

1. Based on his Squat and DL remarks it sounds as if he is losing neutral spine (aka bad form)
2. He should only squat as low as he can while maintaining neutral (perfect form) regardless of depth.

If he is loading his ES and hams then he is probably in lordosis/anterior tilt. Low ab strengthening should help along with going as low as possible while using perfect technique. If you recall I also said that OVER TIME he should be able to get deeper and deeper.

He shouldn;t get to parallel just to get to parallel, he should get there while getting the right muscles to fire while doing the right job

Raptor · « **Reply #32 on:** July 21, 2011, 05:10:49 pm »

How do you strengthen the low abs? Are they being stimulated with ab wheel rollouts?

steven-miller · « **Reply #33 on:** July 21, 2011, 05:12:11 pm »

Quote from: Alex V on July 21, 2011, 04:56:19 pm

If you recall I also said that OVER TIME he should be able to get deeper and deeper.

Yes, that is what I disagree with. I propose that he can go below parallel with proper form in one session if he was coached into it. Many people have also been able to figure proper form out themselves in a few sessions once they knew what the problem was. I disagree with the idea that "going as low as possible with proper form" solves the actual issues. If his stance is shit and that is the reason why he cannot go below parallel without doing stuff with his lower back then this will still be the case in the future regardless of what he does in the meantime because no one is telling him to adjust his stance the way it needs to be. Same thing with other possible issues.

Edit: Also, telling him not to over-arch would be a useful cue. But we still don't know what actually happens because we have not seen his squat, have we?

LanceSTS · « **Reply #34 on:** July 21, 2011, 05:29:25 pm »

Quote from: Raptor on July 21, 2011, 05:10:49 pm

How do you strengthen the low abs? Are they being stimulated with ab wheel rollouts?

YES< IF you pull in with the knees if youre doing them kneeling, or pull with the feet if youre doing them standing. most people dont do this and they miss out on some awesome low ab /hf work.

Raptor · « **Reply #35 on:** July 21, 2011, 05:43:42 pm »

Quote from: LanceSTS on July 21, 2011, 05:29:25 pm

Quote from: Raptor on July 21, 2011, 05:10:49 pm
How do you strengthen the low abs? Are they being stimulated with ab wheel rollouts?

YES< IF you pull in with the knees if youre doing them kneeling, or pull with the feet if youre doing them standing. most people dont do this and they miss out on some awesome low ab /hf work.

That's exactly what I'm doing. Not only they help with the abs but also the hip flexors strength which I need for a powerful knee drive in my one leg jumps.

LanceSTS · « **Reply #36 on:** July 21, 2011, 05:46:40 pm »

Quote from: Raptor on July 21, 2011, 05:43:42 pm

Quote from: LanceSTS on July 21, 2011, 05:29:25 pm
Quote from: Raptor on July 21, 2011, 05:10:49 pm
How do you strengthen the low abs? Are they being stimulated with ab wheel rollouts?

YES< IF you pull in with the knees if youre doing them kneeling, or pull with the feet if youre doing them standing. most people dont do this and they miss out on some awesome low ab /hf work.

That's exactly what I'm doing. Not only they help with the abs but also the hip flexors strength which I need for a powerful knee drive in my one leg jumps.

what did u think that /hf stood for?

Raptor · « **Reply #37 on:** July 21, 2011, 06:22:25 pm »

Hip Flexor. I wanted to emphasize that thing with the hip flexors because really, most people don't even know it's possible to train them well with the ab wheel.

In what variant do you think the hip flexors get better stimulation: the standing ab wheel rollout or the kneeling one?

LanceSTS · « **Reply #38 on:** July 21, 2011, 06:26:45 pm »

Definitely "feel" it more standing and focusing on kicking into floor as hard as possible, but idk, they go through a good rom in the kneeling version, and since its easier you may actually be able to use more hf/low ab to dominate the movement. I still think standing roll outs using the wall as a spotter to turn you around as far out as you can go, while focusing on driving the feet into the floor is the king of core movements for athletes.

Raptor · « **Reply #39 on:** July 22, 2011, 03:51:04 am »

I watched a video of a guy who progressed into standing and even decline ab wheel rollouts and he recommended against the "wall" thing. Instead, he said you need to do your standing ab wheel rollouts in the beginning on an incline surface or on certain incline benches in the gym.

LanceSTS · « **Reply #40 on:** July 22, 2011, 09:02:47 am »

Quote from: Raptor on July 22, 2011, 03:51:04 am

I watched a video of a guy who progressed into standing and even decline ab wheel rollouts and he recommended against the "wall" thing. Instead, he said you need to do your standing ab wheel rollouts in the beginning on an incline surface or on certain incline benches in the gym.

I watched a video of air up there recommending against lower body strength training. Instead he said to stretch the lower body and do abdominal exercises. Must be true cuz he can dunk really well.

Raptor · « **Reply #41 on:** July 22, 2011, 09:07:52 am »

Quote from: LanceSTS on July 22, 2011, 09:02:47 am

Quote from: Raptor on July 22, 2011, 03:51:04 am
I watched a video of a guy who progressed into standing and even decline ab wheel rollouts and he recommended against the "wall" thing. Instead, he said you need to do your standing ab wheel rollouts in the beginning on an incline surface or on certain incline benches in the gym.

I watched a video of air up there recommending against lower body strength training. Instead he said to stretch the lower body and do abdominal exercises. Must be true cuz he can dunk really well.

Yeah but this guy progressed towards that ab wheel rollout prowess.

BRB, training c0r3.

gukl · « **Reply #42 on:** July 24, 2011, 02:46:45 pm »

havent read through the whole thread but, usually on a squat day i do glute activation exercises in the warm up. one time i forgot to do them went to squat and my hip flexors were on fire. i then rememered i hadnt done them so i spent 5minutes doing some glute brides etc and squatted twice as easily which i found interesting!

Raptor · « **Reply #43 on:** July 24, 2011, 03:00:43 pm »

Interesting ^^^

D4 · « **Reply #44 on:** July 25, 2011, 11:27:41 am »

BTW guys, I'm the OP and it seems like I just needed some straight up glute exercises to reactivate them or something?

I did BSS on Saturday which got my glutes sore. All of a sudden I started feeling it in my glutes during my dead lifts today, AND a LITTLE bit on my squats lol. Like 4 of the 20 total reps I felt it. I'll keep BSS as a supplementary exercise to keep my glutes active.

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Author Topic: Glute activation during squats (Read 20362 times)

steven-miller

Re: Glute activation during squats

Alex V

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

steven-miller

Re: Glute activation during squats

LanceSTS

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

LanceSTS

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

LanceSTS

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

LanceSTS

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

gukl

Re: Glute activation during squats

Raptor

Re: Glute activation during squats

D4

Re: Glute activation during squats