Here are 5 videos to get you started with some glute activation drills, demonstrated by our very own intern Diego.
Experiencing low back issues? Knee pain? Can't seem to get enough power out of your lifts? Maybe you're not using booty! Your glutes may not be firing properly, which can limit your training potential at the gym and potentially lead to unnecessary aches and pains. While most of you have heard different appropriate and inappropriate cues at the gym...eg: hold the carrot between your butt cheeks, "prison defense"...to name some. Although these are silly and often over the top - they are for a REASON!
On a serious note though, because most of us sit in a chair all day, our glutes are almost always inactivate. Most of us assume a position where our butts perch back and our ribs up (Lordosis). Sitting often can put the hip flexors and psaos in a shortened position causing tightness, in the process causing weak and lengthened glutes. Here we have put together a few glute activation drills to battle your day to day office jockey positions. By applying these drills - you will have a better chance of keeping your low back and pelvis in better positions. In addition, this may help with getting as much ip extension as possible in the movements we see in the gym, such as box jumps, kettlebell swings, snatch and cleans.
These bands are available on Amazon ($20 and free shipping with prime) and Perform Better (comes out to about $19 after shipping). We have also gotten custom CrossFit Reason Edition sets (3 in a set) for only $10.
If you have additional questions or want to learn more, reach out to us by signing up for a free introductory class by clicking here.