字幕表 動画を再生する
-
What's up, guys?
-
Jeff Cavaliere, ATHLEANX.com.
-
Kicking off a new series here today.
-
We’re talking about Red Flags.
-
Today we’re covering five red flags that your glutes are pretty weak.
-
As a matter of fact, damn weak, and you need to do something about it.
-
To make sure that you don’t miss this or any other video in this series, you’ve got
-
to get off your ass and make sure you hit subscribe and turn on the notifications as
-
well, so you never miss a video from this channel.
-
Guys, one by one I’m going to knock out five things that you should be able to do
-
if you have adequate strength in your glutes.
-
If you do not, then you need to do something about it.
-
First off, you might be asking yourself “Why should I even care?”
-
Besides the fact that most of us would probably like to look good from behind, I’m telling
-
you that the glutes are designed to be the most powerful muscles in your entire body.
-
Ironically, they tend to be the weakest because we don’t train them effectively.
-
Squats, deadlifts; they’re not doing enough, guys.
-
It’s a single plane motion working the sagittal plane and our glutes are three dimensional
-
and work in all three planes.
-
We need to make sure we’re addressing them individually.
-
If you don’t, you’re going to have bad posture.
-
You could have anterior pelvic tilt.
-
I made a whole video on this before.
-
You could have a weakness in your big lifts.
-
You’re not lifting as much, nearly as much as you could on your deadlift and squat because
-
of a weakness in your glutes.
-
You’re not getting as much power, or speed if you’re athlete.
-
Everything comes down to the powerhouse of your entire body, your center of mass, and
-
it’s all centered right around your pelvis, and you need to focus on this.
-
So, let’s get going.
-
So, let’s look for that first red flag here.
-
It’s really simple to do.
-
You get down on the floor, no equipment required.
-
You come down to the ground, hands and knees.
-
This is a two-part sequence here.
-
You’re not out of the woods if you can do the first one.
-
What you want to do is get your leg back behind you, start with either one, and you want your
-
knee straight.
-
You don’t want to cheat it and roll the pelvis out.
-
You want to try and keep that parallel to the floor.
-
From here you’re going to squeeze your leg up toward the ceiling by activating the glute.
-
Hopefully.
-
So that means you should be able to feel this intense contraction right here in this cheek.
-
If you don’t, I’m already starting to get a little concerned because we need to
-
know that you have that mind-muscle control over the glute.
-
These small motions are what will reveal whether you do or not.
-
But let’s say you do there.
-
You’re not out of the woods.
-
What you need to do now is bend the knee and repeat the same procedures because by bending
-
the knee here, we’re shortening the hamstring.
-
We’re contracting the hamstring a little bit.
-
Meaning, we’re taking its contribution out of the equation.
-
The hamstring is capable of extending the hip as well as flexing the knee.
-
So, when we have this here, now when we try to lift up toward the ceiling, can you still
-
do that?
-
And can you still feel any contraction in the glute?
-
A lot of us will find that we lose that ability.
-
We don’t feel it squeezing anymore.
-
We don’t feel that cramping in here.
-
That means your hamstrings were doing more of the work and the glutes aren’t as strong
-
as you think they are.
-
Which means they’re going to need work.
-
You want to make sure you test this on both sides because there can always be discrepancies.
-
As a matter of fact, it’s a common occurrence to have a discrepancy in your strength from
-
right side to left.
-
Our next red flag here just requires a couple of dumbbells and an exercise you’ve probably
-
done a whole lot of reps on.
-
That’s the lunge.
-
Now, take whatever you’d use on a 12 to 15 rep lunge.
-
I just have 25lbs in each hand here.
-
Remember, when you lunge out you’re not just trying to see whether you can get out
-
here and then come back up to the top.
-
You want to be able to do that with stability through your pelvis.
-
Meaning, you don’t want a lot of shakiness, or wobbling through the pelvis because you
-
want to know that your glutes are doing their job.
-
Remember, the muscles of the glutes are not single plane.
-
I said that in the beginning.
-
They actually control motion in all three planes.
-
In this case, we’re looking for their ability to control the frontal plane.
-
So, you take whatever that weight is – 25lbs in each hand – combine it for 50lbs, now
-
take a 50lb dumbbell, and here’s the test.
-
You hold it on one side only.
-
So, I have it on my left side.
-
I’m going to step out with the opposite leg.
-
As I step out here, the opposite leg down.
-
What I’m looking for is that same stability.
-
I’ve got a lot of weight over here that’s probably going to make this hip kick out if
-
the glutes are weak on this side.
-
So, you want to make sure you can get out here with that double weight straight down,
-
and straight back, nice and controlled, for about three to four reps.
-
And back, nice and controlled.
-
You’re not looking – you want to make sure you’re not doing that.
-
Fall into that side and let that hip kick out on you.
-
Remember, test both sides here again.
-
Number three is another one we can do down here on the ground, no equipment at all.
-
Again, red flag.
-
You’ve got make sure that we at least reveal these, so we know what we’re dealing with.
-
I want you to get down on your ground, get on your back, and we’re going to form a
-
bridge.
-
When you do the bridge with both feet on the ground and lift your hips up as high as you
-
can.
-
Now, a lot of people will shortchange the bridge.
-
They stop here.
-
That’s not full hip extension.
-
To get the full hip extension you’ve got to lift until you’ve basically drawn a straight
-
line between your quads and your torso.
-
If you’re going to roll something it will roll right down.
-
It’s not going to get caught in the middle here.
-
Some people, right there, are going to already start to feel cramping.
-
It’s where you feel the cramping that’s one of the biggest problems.
-
If you’re cramping in the hamstrings at all you’re in trouble.
-
It’s going to get worse because what I want you to do is to, in this position, test the
-
right side.
-
You’re going to get right there and lift the left leg off the ground.
-
Two things you’re looking for.
-
If I lift the left leg off the ground do I immediately start to drop here?
-
Do I start to sag?
-
If you do it’s because you don’t have strong enough glutes on this side.
-
We should all be able to perform a single leg bridge with our own bodyweight.
-
But if you start to drop that’s sign number one.
-
Number two: you’ll also start to rotate.
-
Same deal.
-
Weakness in the glute.
-
But more importantly, when you get in that position here and you lift, if you can even
-
stay up but you start getting cramping in this hamstring, then you have assigned here
-
that your glutes are weak.
-
Why?
-
Because your glutes are what should be driving hip extension.
-
Not your hamstrings.
-
Although, they are capable of contributing to hip extension, that’s not their main
-
focus.
-
So, if they start cramping that means they’re trying to do as much of the work as possible
-
because the glutes don’t want to do the work.
-
That’s a great sign that says “Hey!
-
Wake up, you lazy ass (literally) and start doing some of the work, and don’t make me
-
– the hamstrings – do everything that you’re supposed to be doing.”
-
It’s a great sign, guys.
-
Remember, test both sides, right and left to find out where you stand.
-
Number four, and this is one of the big, red flags that’s going to remind you every,
-
single day that there’s something wrong.
-
The thing is, you usually don’t understand that the source is your glutes, once again.
-
That is low back pain.
-
In this case, I like to call it ‘pseudo low back pain’.
-
I made a whole video on this.
-
I’m going to show you what it looks like here and I’ll link it down in the description
-
below.
-
You want to watch that if you have what I’m showing you here because I promise it’s
-
going to fix it.
-
Even as I promised in that video, instantly; you’re going to feel instant relief.
-
Watch.
-
This is what we’re talking about.
-
This area right here – I’m going to get a little naughty here – but we’ve got,
-
basically, if I were to rub my hand over the upper portion of my glutes I would feel a
-
bone right here.
-
It’s in my pelvis.
-
If you can just roll your fingers just to the outside of that bone – so roll it over
-
until it sits on the outside.
-
Right in here, if you have pain right in that spot, and when you press it, it can radiate
-
around, down your leg a little bit, up into your low back, and starts to feel like “Wow,
-
that is exactly – I can pinpoint where that is”, then my friend; you’ve got some issues
-
with your glute medias.
-
Likely, it’s really, really weak.
-
That’s what’s causing your pain.
-
What you need to do is watch the video I just showed you because I’m going to show you
-
in there exactly how to treat that.
-
But for now, the presence of this pain alone in this pinpointed spot – either on the
-
right side or left – is enough to tell me that I know where the source of your issues
-
lie.
-
It is your glute medias, and it’s weak, and you need to fix it.
-
That video will help you to do that.
-
Our fifth and final red flag is an ab exercise.
-
Again, you guys have got to see this by now, that all these muscles are connected.
-
Especially if they have common attachments to the pelvis.
-
Of course, one is going to influence the other.
-
We know that the abs are controlling the pelvis and the glutes as well.
-
So why are they not impacting each other?
-
This is the thing, we’re going to jump to one of the hardest exercises there are when
-
it comes to the abs.
-
That’s the dragonfly.
-
But don’t worry.
-
You might not be able to do the dragonfly, but even if you can do some version of it,
-
you’re going to see that it’s probably your glutes causing the problem, less than
-
your overall ab strength.
-
So, we get in this position, you grab onto something you can anchor your upper body to,
-
and then you go in and start to do your dragonfly.
-
Which is going to be this.
-
Up here, and then drop it down.
-
Right, under control.
-
So now, where is the weakness?
-
I’m going to tell you that your abs are a hell of a lot stronger than you think they
-
are.
-
The problem is your glutes.
-
If you can’t perform this exercise, do this instead.
-
See how strong your glutes really are by focusing on how much they’re activated during that
-
exercise.
-
So, when I come out, what’s happening is, people’s hips are dropping here.
-
So, the abs have to take on a lot more of the work because the hips and glutes are not
-
contracted.
-
If instead I squeeze into extension, all of a sudden, my abs become a lot stronger here
-
to be able to hold that position.
-
If you can’t start there, it’s the same principle applied at a higher angle.
-
So instead of having my legs out, beginners can be up here and see how much they can hold
-
with their abs.
-
Remember, I have sunken hips here.
-
What I have to do is squeeze into full extension and stay there.
-
So, you’re testing your ability.
-
If you just can’t get your hips up and you can’t keep them up, you don’t have enough
-
hip extension strength, and that’s just against the force of gravity.
-
Imagine what happens when you actually start to apply weighted exercises where they need
-
to be like that, or you try to get into a barbell hip thrust and you don’t have nearly
-
the strength in your glutes to do them properly.
-
Guys, there are a lot of red flags when it comes to a lot of different muscles groups
-
that you have, but none probably more overlooked than your glutes.
-
They’re geared to be powerhouses.
-
They’re probably not doing anywhere near the full capacity of what they’re capable
-
of for you, and that’s a problem.
-
We need to fix it.
-
So, guys, if you’re looking for a program that puts the science back in strength, step
-
by step, we show you how to do these things because it all matters; all of our programs
-
are available over at ATHLEANX.com.
-
In the meantime, if you’ve found the video helpful leave your comments and thumbs up
-
below.
-
Remember, if you haven’t already, subscribe and turn on those notifications.
-
You need to do both steps in order to get notified every time I run a new video.
-
All right, guys.
-
See you soon.