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Daves recipe to strong, powerful glutes

Coalition Performancenews TrainingDaves recipe to strong, powerful glutes

Apr

2

April 2 , 2015 | Posted by Dave Cripps |

Daves recipe to strong, powerful glutes

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Glutes

Bet you’ve heard of them?

The muscle group in your buttocks

(or should I say arse?)

 

These help you to do plenty of important things

Like extend your hip

(which generates power when you do most athletic things like run)

Like support your knee

(which helps prevent unwanted hip and knee movement which causes injuries)

 

Although some people go over board…

And would have you think the glutes have the potential to solve third world debt

 

So how d’ya cultivate strong glutes to become more athletic?

Well like a tasty recipe, its gotta have some key ingredients…

 

Firstly, its gotta have plenty of movement around the hip

This activates the muscle group and…

It enables sufficient ‘positive stress’ to be placed on the muscle to allow it to strengthen

 

Secondly it has to be able to loaded in some way

By that I mean have external resistance added to it

Like a dumbbell, barbell a weight plate

Without this, you will likely find this too easy

While lots of reps may have worked for Jane Fonda

And the burning feeling from this is what most trainers consider as important

This aint the way to go…

Fewer reps, more resistance = greater strength

 

And thirdly, it has to have an ‘eccentric’ element

What’s eccentric?

(not to be confused with the world describing a mad old fella)

That’s the bit of an exercise when your muscle lengthens

Its important because muscles love to be loaded during this part

A resistance exercise without a real, targeted eccentric won’t get as good results

(This is also the thing which gives you that ‘lovely’ muscle soreness 1-2 days after!)

 

So there you have the 3 key ingredients I use to optimally strengthen the glutes

(which I’ve used multiple times this week in my athletes)

In doing so optimising speed, endurance and injury resistance

Get in touch if you want to take your glutes, physical fitness and performance to the optimal level

 

Have a great day

Dave

 

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