Many anatomical differences mean each person will need to move in a customized way that suits their body, and unless you’re ambidextrous you shouldn’t expect to move the same way with each side of your body.
For nearly all of us, there is one muscle group that’s often ignore which can keep our backs looking good and shoulders strong.
Training the prime movers of the squat is essential for maintaining fitness, a fine physique, and independence into old age. So we ALL need to practice/enhance this skill through exercise.
Just because it’s common doesn’t mean you have to develop it or that it will last forever. So don’t stop moving!
- Nunes, G. S., Stapait, E. L., Kirsten, M. H., de Noronha, M., & Santos, G. M. (2013). Clinical test for diagnosis of patellofemoral pain syndrome: Systematic review with meta-analysis. Physical Therapy in Sport : Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 14(1), 54-59. doi:10.1016/j.ptsp.2012.11.003
- Meira, E. P., & Brumitt, J. (2011). Influence of the hip on patients with patellofemoral pain syndrome: A systematic review. Sports Health: A Multidisciplinary Approach, 3(5), 455-465. doi:10.1177/1941738111415006
- Gabbett, T. J. (2016). The training-injury prevention paradox: Should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273. doi:10.1136/bjsports-2015-095788
- Willy, R. W., & Meira, E. P. (2016). CURRENT CONCEPTS IN BIOMECHANICAL INTERVENTIONS FOR PATELLOFEMORAL PAIN. International Journal of Sports Physical Therapy, 11(6), 877.
- Whittaker, J. L., Booysen, N., de la Motte, S., Dennett, L., Lewis, C. L., Wilson, D., . . . Stokes, M. (2016). Predicting sport and occupational lower extremity injury risk through movement quality screening: A systematic review. British Journal of Sports Medicine, , bjsports-2016-096760. doi:10.1136/bjsports-2016-096760
- Kooiker L Van De Port IG Weir A Moen MH. Effects of physical therapist-guided quadriceps-strengthening exercises for the treatment of patellofemoral pain syndrome: A systematic review. J Orthop Sports Phys Ther. 2014;44(6):391-B391.
- Whittingham M Palmer S Macmillan F. Effects of taping on pain and function in patellofemoral pain syndrome: A randomized controlled trial. J Orthop Sports Phys Ther. 2004;34(9):504-510.
- Lack, S., Barton, C., Sohan, O., Crossley, K., & Morrissey, D. (2015). Proximal muscle rehabilitation is effective for patellofemoral pain: A systematic review with meta-analysis. British Journal of Sports Medicine, 49(21), 1365-1376. doi:10.1136/bjsports-2015-094723
- Willy RW Davis IS. The effect of a hip-strengthening program on mechanics during running and during a single-leg squat. J Orthop Sports Phys Ther. 2011;41(9):625-632.
- Willy, R. W., Scholz, J. P., & Davis, I. S. (2012). Mirror gait retraining for the treatment of patellofemoral pain in female runners. Clinical Biomechanics (Bristol, Avon), 27(10), 1045-1051. doi:10.1016/j.clinbiomech.2012.07.011
- LENHART, R. L., THELEN, D. G., WILLE, C. M., CHUMANOV, E. S., & HEIDERSCHEIT, B. C. (2014;2013;). Increasing running step rate reduces patellofemoral joint forces. Medicine & Science in Sports & Exercise, 46(3), 557-564. doi:10.1249/MSS.0b013e3182a78c3a
- Bonanno, D. R., Landorf, K. B., Munteanu, S. E., Murley, G. S., & Menz, H. B. (2016). Effectiveness of foot orthoses and shock-absorbing insoles for the prevention of injury: A systematic review and meta-analysis. British Journal of Sports Medicine, , bjsports-2016-096671. doi:10.1136/bjsports-2016-096671
These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day.
Today I will be talking about the importance of training your glutes, and how best to do it! These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day. As a disclaimer, I will be using as many whimsical terms as I can think of to describe the caboose so stop reading now if you don’t like laughing 🙂More Than Just A Money Maker
Your heinie is crucial for so many different movements and activities that it is impossible to cover them all in one sitting (pun intended). It’s used for simple things like walking, sitting, and even standing with proper posture, to very complex movements like squatting, jumping, and sport specific movements. Booty strength is often lacking in those who sit for long periods of time which can lead to lower back pain. And this lack of strength can even lead issues such as ACL tears, shin splints, ankle sprains, and general knee and hip pain. Such issues occur when the tooshie is week because other muscles like hamstrings, hip flexors, IT band, and groin muscles over develop and cause problems in its absences. Finally, when the behind is weak, the abs/core is in a disadvantage and can’t do its job as well either! Longs story short, glute strengthening is necessary for far more than having a rockin rump during bikini season!
The bottom line is that we ALL need have strength in our bottoms. So here are a few ways to get it done!
Mindful Movement – The first thing for everyone to do is be aware of what you’re working. Mentally slowing down and concentrating on contracting your can will encourage greater development during exercise and during daily activities. Squeezing your butt (mentally, not with your hands) while standing is a great way to develop proper posture.
Squat – When done properly, the squat is a tried and true method of firming up the fanny. There are also many ways to squat, so using different tools to get it done right may be necessary for a beginner. Making sure you keep your chest up and drive through you heels are good starting points for a novice squatter.
Single Leg RDL – Simply standing on one leg, while keeping the hips even, is another easy way to round the rear end. Once you have mastered this skill, single-leg romanian deadlifts (RDL) are, by far, my favorite way to blast the buttocks. Make sure you have the balance and stability to do this exercise before you go for it however.
Tricks or Tweaks – There are a variety of simple tricks and exercise tweaks you can use to develop a powerful posterior. Squatting with a band around your knees, increasing the range of motion on hip thrusts (or any exercise for that matter), keeping your knees behind your toes during leg exercises, and overloading the lockout of your glute exercises by fully extending the hips are all ways to advance your exercises.
The Classics – Sticking to the classics of glute strengthening is always a good idea. Supine bridges (double and single leg), clamshells, and step-ups may not be the most glamorous, (read in Yoda voice) butt they work!
Front to Back – As mentioned earlier, the core works in concert with the keester. So be sure to double your effort to contract your derriere while performing core exercises.
As fun as this has been to write, and I hope read, all good things must come to a rear end.
We make efforts to get to where we want to be, but often times we do the minimum to get there and never really breach our comfort zone.
Programming Your Exercise For Getting Big
With so many variables to consider, how can anyone claim to really know what’s supposed to happen when any given individual moves?
The dynamic duo of fitness dominance, the walking lunge and renegade row!
Today’s topic is exercise! For those of you who don’t know what a super set is, I recommend you read my prior post discussing them in detail, as well as this blog post on the basics of training for beginners. The TL;DR version can be described as exercises targeting unrelated muscles done back to back. And today’s super set is one of my favorites… The walking lunge and renegade row! So let’s dive into the details of this dynamic duo of fitness dominance!
Deconstructing The Walking Lunge
If you have ever seen me at the gym shuffling around and looking like I’m straight out of an episode of The Walking Dead, it’s probably because I just finished doing some walking lunges. That’s because the walking lunge uses loads of muscles including the gluteus maximus, iliopsoas, quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris), hamstrings (semimembranosus, semitendinosus, biceps femoris), calf (soleus and gastrocnemius), and all the muscles of the trunk (1).
When done properly, the lunge is an excellent exercise to increase the strength of the leg and reduce the likelihood of injury for runners, field sports athletes, and those who actually do “leg day” from time to time (1,2). But, it needs to be done properly. So let’s go over how to do it right. Then, let’s go over how most people lunge.
The Correct Form
Begin By – Feet are between hip- and shoulder-width apart and pointing forward. Torso should remain erect. Keep chest out and up. Shoulders are back. Keep head and neck straight with eyes looking straight ahead. Before stepping forward, breathe in and hold it.
The Descent – Take an elongated step straight forward with one leg (lead leg). Keep your arms straight, with the dumbbells held firmly at your side and your torso in an erect position, as the lead foot goes forward and comes in contact with the floor. The rear leg (trail leg) remains constant in the starting position, but as the lead leg moves forward, balance should shift to the ball of the foot of the trail leg as the trail leg begins to flex. Place the lead foot flat on the floor with the foot pointing straight forward. Once balance is established on both feet, flex the lead knee to enable the trail leg to bend towards the floor. The trail leg should flex to a degree slightly less than the lead leg. The lowest finish position of the descent should occur when the knee of the trail leg is 1–2 in. from the floor, the lead leg is flexed to 90°, and the knee is directly above or slightly in front of the ankle. Continue to hold your breath throughout the descent.
Rise Up – While maintaining an erect torso, shift the balance forward to the lead foot and forcefully push off the floor with the lead foot. As the lead foot returns to the starting position, balance should shift to the trail foot, resulting in the trail foot regaining full contact with the floor. The lead foot should be lifted back to its original starting position, with
feet between hip- and shoulder-width apart and pointing forward. Avoid touching the lead foot to the floor until it is returned to the finish position (unless balance is lost).
While these instructions are very specific and technical, they are important and correct (3). Of course, lunges won’t work for everyone. But, under proper supervision, you can modify the lunge to work for you even if you have pain in your knees or hips. Now let’s take a look at what most of us struggle with!
Leaning Back – When you lean back too far, your rib cage flares and your spine hyper-extends. This is so bad for your back that it hurts the guy watching you from across the gym! Work on that core control ASAP!
Side To Side Knee Movement – When your knee caves in or flops out, it is often the telltale sign of weak glutes. And there are lots of fun ways to fix that!
Poor Balance – This ties in with the knee movement because they both can be caused by weak feet. Weak and unstable feet will cause a chain reaction of instability and dysfunction throughout your entire body. Just another reason to have strong feet!
The Renegade Row
The jig is up. The news is out. They finally found me… on the floor doing renegade rows! If you don’t know what song I’m referencing then shame on you! Okay moving on. The Renegade Row is a tremendously effective exercise that develops upper body pulling strength (back and biceps), lumbo-pelvic (abs and hip) strength and control, as well as shoulder stability, a quality that is lacking in most people. In fact, it is one of the best exercises to do for the prevention of shoulder pathologies such as impingement and rotator cuff tears (4). This is because the renegade row has all the benefits of a plank while making you feel like a beast from lifting weights. But once again, if you’re not doing it right, you will pay the price!
Start – Get into a plank position with feet shoulder-width apart, maintain neutral spinal alignment for the duration of the exercise. Each of your hands should be gripping a dumbbell directly under your shoulders.
The Up – Keeping your hips and body completely neutral by actively tucking your rib cage towards your hips, row one dumbbell up to your ribs by initiating the pull with the muscles in your mid-back, not your arms. Be sure to end your rowing motion when your elbows are around the height of your ribs.
The Get Down – Bring the dumbell back to the start and repeat with the opposite hand without rocking from side to side.
Poor Hip Control – If your butt is way up in the air, down near the ground, or twisting all over the place, you’re doing it wrong. The arms are the only part of the body where the movement should be occurring. Practice being a plank for a while and consider using less weight if you struggle with these issues.
Using Momentum – If your elbow travels well past the ribs during the rowing movement, body twists, or hips collapse and/or pike, you’re swinging for the fences too much. Use less weight, so you can control your body. That’s the name of the game, control.
Poor Shoulder Stability – Shoulder instability might be due to a past injury, an unbalanced training program, or weakness in general. Get your shoulders checked out by an exercise pro if they are causing you problems.
Super Set Super Ending
So, back to my original point. These exercises make for a great freaking super set. When done correctly, they both promote dynamic control of the hips, prevent future injury of almost the entire body, and burn some major calories. They are also fantastic for posture and getting out of the bad movement habits that sitting at a computer all day long creates.
If you want strong and sculpted legs, glutes, abs, arms, and back muscles, be sure to super set walking lunges and renegade rows. Four sets of 10 reps with a low weight for each should do it at first. So get moving!
The core is the keystone to a strong body, but there is so much more to it than that.
The 4 pillars of fitness that truly cover the basics of the gym.