BEST Weighted Exercises for Stronger Glutes
What’s happening y’all CJ Kobliska here, Director of programming from Gymnazo. We’re gonna chat about how to load and work your glutes as a lot of shit around the social media pages on YouTube on Instagram on how to get your glutes fired up, the thing you’re missing is how to load them up. And I’m not talking about throwing some mass on your back on your chest and then squatting and loaded up in terms of how much weight but in terms of lengthening and loading, creating tension through the glute tissues, now happens in three planes of motion happens with flexion. So we lengthen this backside, standard way to get the glutes to fire up is to contract up out of there, even squeeze at the top. But I’m here to tell you it’s more about the eccentric load, it’s more at the lengthening. And that is going to work the full glute muscle versus just contracting at the top and shortening and the already shortened muscle. So you got the sagittal plane flexion of the side is the frontal plane, which is going to be the adduction. Now to get there, it’s about a chain reaction from another footstep and a hand reaching just anything to create an ad ducted position at this hip, it loads that lateral glute and TfL that comes down into the it then. So you got lateral motion lengthening, and then to come out of it to shorten that muscle and now getting the eccentric and the concentric tension to work the full muscle. Another portion, I think is the most powerful and most underrated and training is in the transverse planes internal rotation, and want to talk more about that in a second. But to get internal rotation, we can simply turn the toe in and do things from a toe in position, I exaggerated that quite a bit, so they’ll go too far. Or you can step across, create a chain reaction foot, or the hand that puts this leg of this hip into an internally rotated position, that’s going to lengthen the whole like rotational or spiral tension through that glue. So if you combine the three, it’s flexion, its adduction and internal rotation, now you maximize that E centric loading in the glute, and you’re gonna get max power coming out depending on the range you go into. So a simple drill I take my athletes through, it’s just bodyweight to sense this, there is the opposite way to go to turn off the glutes or to to not only turn them off, but to contract them and shorten them as opposed to fully lengthen them. So I want to talk about that as well as we go through this. So what we do is basically a toe tap back, we start to prime this glute in the sagittal plane, by taking a posterior tap creates a chain reaction of flexion this hip, which then loads this post to your side of the hip, that when we come out, it’s contracting, it’s working that muscle, but we’ve got to pre load it in order for it to work, think about jumping. And we can’t just jump from this position, we could there’s a little bit of energy in the foot. But if we really want to jump, we’ve got to get that hip flexion or that loading, we call transformational zone one to then explode if all we focus on is the contraction and don’t emphasize the loading portion, we’re going to miss out on the full potential of this glute. Other way to go, we can take the foot either in front or behind to create an adductor hip position. And we can go for a squat. So you can go into your post here helps to kind of mix it up a little bit, say anterior is kind of rough because you bump into this leg. But if you go post you, you have a lot more room to drop into that frontal plane loading. It’s not just the glute, it’s of course hamstrings, it’s quad TfL, it’s calves, but you’re also getting a lot more of that add ducted state to get the eccentric load on the lateral portion of the glute. Last one is internal rotation. So simply a tap across and a squat, though you may be limiting your range in your squat, you’re not getting as deep, you’re saying I’m not getting much out of this, what you’ve done is pre loaded this tissue in the transverse plane. So you’ve already lengthened it horizontally or spirally. That now when you drop down, you’re gaining more loading rotationally through that glute. That’s maximizing the potential through that hip. Now if we go the opposite, to get shortened to glue, we have extension. We got no squat, right? No hip to help out. So post your gives us that squat. If we go same side lateral tap that puts our leg and our hip here and an EB ducted position. It’s like doing this. So it shortens this glute. We don’t have very much room to go floating up more than inner thigh. The other opposite of internal rotation is the external tab and we dropped down, we’re going to miss out on that glute training. So it’s not a bad position here, here here, just knowing that it’s going to be loading or anterior and medial portions of the leg where if we go posterior, lateral and rotational now we’re maximizing a triplane load or tripling in this hip to maximize this sides potential. They can let’s go bilateral position. This gives you the flexion if we go more narrow that gives you the abduction. And if you go with internal rotation or slight toe in that gives you or the intra rotation the hip. Those are great ways to get more of a symmetrical stance to create loads on both sides. Probably a little bit safer to then go and single leg. Now we call that a tweaked in squat because we’re combining the sagittal frontal and transverse plane in the glutes, the glutes assistance in in that squat, so as we drop in, I am safest here, I’ve got this biggest muscle back end as big booty to help me out to then propel me forward. And why that’s so important is everybody has a gait cycle everybody walks and there’s a reason we have a big back. But as opposed to a front button, we don’t walk like this most the time we propel forward. And you know how we do that we load the backside to drive straight ahead. So check this out in our tz one of key or our foots first step forward, puts us into flexion. We’re also an abduction because the pelvis slides a little bit. So now we’ve created a shorter angle here, that’s loading the TFL. And the powerful one, that transverse plane, as we sing our other arm through now creates this transverse plane torque, you can see this even through my core, that then propels us to our next step. So that tweaked and glute is innate in our gait cycle to provide us with the best power output forward flexion adduction into rotation you train those three, you will get better at walking, running and jumping, because this sucker is now getting trained up. Now let’s talk about loading this with weight in reference to those same positions. One of my favorite is the equipment, the Viper y who’s got handles, it’s got a top edge, we can tilt it, we’ve got a suitcase script. But something I like to do with a lot of my athletes just to initially train that hip position is what we call a common lunge matrix or a forward lunge, a lateral lunge and a rotational lunge focusing on sagittal plane forward for all plan that same side lateral and transverse plane, same side rotational. And as we add a viper tilt that’s going to drive our upper body to pull us into you guessed it more flexion more abduction and more internal rotation. So if we learn this Viper up right in front of the same side foot at the hands holding, it’s going to be opposite foot lunging forward. Now as we plant here and feel stable, a lot of things can happen we can get up on the forefoot, the knee might wobble. But if we’re talking about perfection, and it can progress in terms of the gait specific technique and tweaked in glute, we’re going to keep that knee kind of dread. And right over the foot. As the upper body rotates over the top, we’ve got flexion, we’ve got adduction, we’ve got internal rotation, and it’s all the way up through our lateral core, we call our particular pelvis trunk and scapula loading together, we pull back now that contraction from that loaded state is going to provide us with better loading mechanics through this glute and providing availability so that we can then create more capacity or sustain more capacity and that training. And that lateral motion, now we’re focusing on getting that lateral drive, it’s going to give us a little more of that lateral tilt and put this hip into some adduction. And as we drop into flexion, and again, internal rotation, all with the drastic spine and put them back. Walking isn’t just the legs, not just the hips, it’s also the court. Last one, two ways to go about this, we can emphasize the actual rotation that leg as we drop into the opposite side foot. But that may prevent you from getting deep internal rotation. So what you can do with that foot is pivot it and come through. And now you can kind of torque even internal rotation on the other side hit that it’s going to act as in a simulation towards training for gait. So at full speed shooting to the side, we’re going to answer your lunge, or lateral lunge, and either a foot or foot pivot and pop in back, we want to emphasize the lead that stepping to propel us back from there. Another cool way to go about this is to load up that post to your side. And you got those three taps and then combine the three posts here tap into the flexion lateral tap gives you the adduction rotational tap gives you the inch rotation if you try to combine them post here, lateral rotation, drop in Holy Moly glutes are a blazing. And this one not only that hammies core in the foot building stability in all three planes of motion. Another one like to go with PowerBlock love these guys can load it up go a little bit lighter with it. Something we can mix in is that seam lunge matrix. But now we’re going to reach down and pop back up to a curl for a little less support in the Viper because that’s another point of contact on the ground when we are tilting it. Now if we go and tear PulseNet flexion that loading comes all the way essentially down to this arm, you pop it back now we’re working our entire spiral and diagonal lines through this mix, no pivot or with a pivot your choice come back through. That’s 40 pounds.
If your hip can’t handle that go a little bit lighter. We go for an under over grip little bit more ballistic curl style, but we slide in whichever side the mace is on. Take that foot back and now the one with the mace seen a lot more may stuff out there Miss flows are dope but also just more structural engineering. For those hips, tap, step forward into a big stride. Check this one out. Now this loading, since that’s the heavy side, it’s gonna be pulling my left arm all the way across my diagonal to that post to your hip. We drop in I’m loading up on lengthening that whole posterior chain and checking out adduction and internal rotation popped back up. I dropped back down you’re going to come out of their glutes up Steel, you can switch them up, switch feet, drop it in, and you can even travel one side and other side, getting your upper body and lower body to work to gather. Next one with the sand Bell, there’s so many options with this, your public phone along the patterning. Now, somebody mix it up, I’m gonna go just those foot positions again, I’m gonna focus more on sagittal plane, let’s go what we call our xx or even right sides try to emphasize in that front leg, deep neck flexion I’m loading this up now excess load. Now I’m building capacity on what I’ve been able to access via body weight, I can do that LXX welcome on my left side group, then we can go into narrow working into more of an adjective position, you want to get real wild with it. Toe Tap across, drop in, toe tap across, drop in into rotation could be from the tap could be from an arm reach. You can even put that weight up on the shoulder tap drop in. If you go forward, maybe get a little retro grade training and there you get the Just One More fun one with the ropes. This now turns it into a flow to continuous motion. Look at starting to stride. I left tz one gate, want to make sure I’m getting an internal rotation firing to pop that leg out. So we’re fired up with locomotion. Think about underhand sweeps underhand rolls. And as you drop in squat and roll, squat rope, pull yourself into that rotation is straight ahead and you want to make it more specific to gate. lean into it. Add some speed and see how quick you can roll through. Maybe you can do a little Matador one to go one, two. You get on both sides. Dropping get low. That’s gonna give you some Max tension there. Make it even more fun single leg balance to get back to get to the side take it to a twist and now start popping through that same load your glutes enjoy.
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