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Just like you, Im always trying to improve my understanding and knowledge of strength
training. Since I have a particular affinity for the glutes, the majority of experiments I
conduct out of my biomechanics lab revolve around the glutes. In the past year, Ive done a
lot of testing via video capture, force plates, dynamometry, and electromyography (EMG).
EMG technology has been especially helpful in regards to teaching me new aspects of glute
training. In this brief manual, Im going to teach you five things Ive learned about glute
training in the past twelve months. I hope you enjoy the tips!
2 x 4: Maximum Strength
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As a matter of fact, some lifters (not all) experience higher glute activation
with relatively light dumbbells than they do when using heavy barbells placed
on their backs during the squat. Check out the pictures below from the same
subject. Note that in the top picture (70 lb goblet squats), the lifter
experiences far greater glute activity (top row) than she does with 185 lb back
squats (bottom picture). Bottom line do more goblet squats!
2 x 4: Maximum Strength
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2 x 4: Maximum Strength
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2 x 4: Maximum Strength
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Want another look? Below is my own glute activation when performing band hip thrusts to failure. In
this case, I did 22 reps with the monster band using the Hip Thruster. Note that in the very last rep, I
achieve double the peak activation that I do on the very first rep. If you dont have a Hip Thruster, you
can set up bands in a power rack and perform band hip thrusts. You may also perform high rep barbell
hip thrusts.
2 x 4: Maximum Strength
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The only other exercise in the literature that Ive seen elicit huge amounts of
glute activity was the stone lift this study was performed by Dr. Stu McGill
and examined strongmen (McGill et al. 2009. Comparison of different
strongman events: trunk muscle activation and lumbar spine motion, load,
and stiffness. J Strength Cond Res. 23(4) 1148-61). The stone lift elicited a
peak glute contraction of over 250% of MVC (not quite what you see in a
heavy hip thrust, but still extremely high). Note that in a stone lift, the
strongman wraps his torso around the stone and performs a sort of
squatting/hip thrusting motion to raise the stone onto a box. Finally, a brand
new study (Aspe R, & Swinon P. 2014. Electromyographic and Kinetic
Comparison of the Back Squat and Overhead Squat Biomechanical
Comparison of Squatting Exercises. J Strength Cond Res. Published ahead of
print) showed that back squats with identical relative loads activated more
glute fibers than overhead squats.
Bottom line the greater the stability and coordination, the greater the glute
contraction. Stability and coordination, and thus glute activity, are enhanced
when the load is positioned near the COM or hips.
2 x 4: Maximum Strength
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In the two pictures below, the lifter performs a 365 lb hip thrust (top) and
band hip thrusts with two bands (bottom), which are too heavy for her on this
particular day. She wasnt able to achieve full hip extension and failed shy of
lockout. Compare this to what you see in tip #3 and youll notice that this lifter
was able to reach far higher levels of glute activation when using 315 lbs and
when using lighter bands to failure. Bottom line use high levels of effort, but
dont go too heavy to where form erodes or full ROM isnt attainable.
2 x 4: Maximum Strength
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2 x 4: Maximum Strength
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2 x 4: Maximum Strength
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