You didn’t think we’d let you get away with just 3 exercises did you?
Here’s a couple more to add to your session from James’ guide a few weeks ago to get your heart rate up! It’s a perfect time to progress those glute exercises.
1. Kettlebell Swing
The Kettlebell swing targets all of the posterior chain muscles. These include the hamstrings, glutes, lower back and upper back. It is a very explosive movement that will develop power through the hips and will transfer to the deadlift to help with the lockout of the lift. The Kettlebell swing is a very versatile exercise and lends itself nicely as part of a circuit, strength or power work.
Here’s how to do it:
a) Position the feet in a hip width stance
b) Grip the Kettlebell with an overhand grip and hold it between your legs
c) Keep the shoulders retracted and lock the spine
d) Extend your hips and bend the knees
e) Explosively contract the glutes and hamstrings to fire the hips forward. It’s this contraction that gives the Kettlebell upward momentum. You shouldn’t lift with the shoulders and arms
2. Sumo Deadlift
Lastly no Glute routine would be complete without a deadlift and the variation I recommend to maximise Glute recruitment is the sumo stance version. This involves taking a very wide stance and beginning with the hips a lot lower, in much more of a squat position than a conventional deadlift. The sumo deadlift utilises a lot more glutes as you lift from the floor and shifts emphasis from the hamstrings and lower back as with a conventional deadlift.
Key points to remember:
a) Set the feet in a very wide stance, however not so wide that the knees fold in (just think of a wide squat stance)
b) Drop the hips down low and keep the torso upright
c) Grip inside the legs in whichever position feels most comfortable
d) Apply some pressure to the bar and hold your breath before you lift
e) Squeeze the glutes and drive the hips towards the bar as you stand
The most common issue people have with failing to develop their glutes fully is not focusing on a mind muscle connection and allowing other muscle groups to take over. In order to prevent this keep the weight manageable, use strict form and perform the movements in a controlled deliberate manner. Also there are a couple of Glute activation exercises you can use during your warm up to switch the glutes on. Add 2 or 3 of these into your warm up:
Single leg Glute bridge
A pot of Wheyhey would go down perfectly after that right? Go on… go and get it from the freezer and dig in!