🍑 Building strong glutes is not all about looking great in jeans (although, hey - who doesn’t like that?). It’s also about protecting your body from injuries that can come from weak glutes. . 🍑 Weakness of the gluteal muscles can lead to low back pain, hip pain and patellofemoral (knee) pain. In the case of glute medius, poor strength can lead to increase knee valgus, which in turn increases the risk of knee injuries such as an ACL rupture. . 🍑 Glute Activation prior to completing training can lead to an increase in sports performance due to an increase in force production and improved movement efficiency. . SO HOW CAN YOU ACTIVATE YOUR GLUTES? . 🍑 There are plenty of easy ways to switch on your glutes. Try doing some of the following exercises with a band around your thighs to get them firing before a training session: . 🔹 Hip abductions- bilaterally and unilaterally 🔹 Lateral/crab walks 🔹 Clams 🔹 Bridges . 🍑 Strengthening your glutes will improve athletic performance but can also decrease the risk of developing lower limb injuries. . HOW DO YOU GET STARTED? . 🍑 Contact the team at PerforMotion! We can conduct a physical assessment and prescribe you exercises tailored towards your goals, whether that be performance based as an athlete or in a rehab or clinical based setting. We can also monitor technique so that you know you’re doing it effectively and efficiently, minimising your risk of injury (and maximising your chance of looking great in jeans)
This is the heaviest set of front squats i have done in a while. I have been suffering a sportsman hernia which has been an ongoing issue for the last 4months. It was actually a blessing in disguise, I have learnt a lot through my own niggles and injuries. From the years of being in the military to competing in CrossFit and powerlifting. I’m very happy with the progress and treatment from @damien_benson1 who owns and runs @4dhealthandperformance. @optimum_performance_training http://www.psccoaching.com.au/ @renee_squadgym_co #psccoaching #health #fitness #goals #strengthandconditioning #strengthcoach #structuralbalance #personaltrainer #fitnessfirstbondstreet #nutrition #olympicweightlifting #powerlifting #weightlifting #nike #crossfit #onlineprogramming #sumodeadlift #deadlift #onlinecoaching #movement #rehab #transformation #squat
This is not saying that one is better than the other, it is merely looking at the tools available for you to use based on your goals. For instance, knowing that you have programmed a strength based session for an athlete in the morning, who you know will be partaking in a more taxing aerobic/anaerobic session that night or the day after, it makes more sense to use a stimulus that still maximises strength whilst managing fatigue a little more. . . . Some of the benefits of using a hexagonal bar over a straight barbell include: . . . Easier for beginners to learn the technique, may be beneficial for coaches taking groups of athletes with limited lifting experience. . . . Slight increases in Force and larger in Velocity when compared to a conventional deadlift, therefore an increase in overall power output. . . . Less strain on the spine and greater load placed through the knees due to having a more upright torso during the setup. . . . Great tool for athletes in Pre-Season and In-Season training blocks looking the increase or maintain their lower body power output (force x velocity) whilst trying to manage their fatigue. . . . Effects of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance. Lake et al. (2017) . . . . . #mdstrength #strong #strengthcoach #strengthtraining #powerlifting #strongissexy #gettingstrong #gettingstronger #garagegym #gymmotivation #coaching #strengthandconditioning #grind #aesthetics #lift #squats #benchpress #deadlift #bodybuilding #lifting #trainsmart #athlete #boxing #kickboxing #fit #fitness #workout #getfit #fightfit #fitlife
In a previous post I listed some common actions that are mistaken for bracing. However, these actions can be hard to identify in your own lifting if you don't have a critical eye for it (or a coach) and EXCEPTIONALLY hard to identify during lifting if you have poor proprioception🧠 (A sense of where our body segments are in space/in relation to each other). . Thinking about the sensory feedback you receive during or even after lifting may be a better starting point..Rather than looking right at your technique and not picking up on the inefficient action yourself. Here are some more common "feeling" based red flags that may indicate that your bracing needs work: . - You never feel a deep core🔥DURING hip focussed movements - You never feel glutes/hams🔥DURING hip focussed movements - You feel lightheaded when you try to keep core braced during each rep - You only get DOMs around bottom of rib cage/"top abs" - You feel lower back working/aching😫 DURING hip focussed movements - You feel a bony block in front of hips while squatting, which limits depth - You only feel braced with a belt on . These are SO common to hear.. Which is frustrating as bracing should be the FIRST skill taught when learning to lift but often ends up being learnt after INJURY🤕. . My advice? Seek out a coach who prioritizes movement over weight and who will teach you the WHY behind the movement. If you would like to learn how you can correct your core engagement, come into @ironunderground and see me for a 💥FREE💥 1:1 movement assessment. Not local? Send a message and let me know how I can help you online.
Online Client @brand0nreeve ’s progress over the last 6months👏🏼 • “In the past 6 months, I’ve been lucky enough to work with Brady, and haven’t regretted a second of it. Coming to him sitting around an uncomfortable 90kg, Brady has helped me drop down to 80kg, with both Mum strength and physique improving out of sight along the way, making improvements across the board. • Not only has Brady been an amazing coach throughout these past 6 months, but he has helped me through two major life struggles. Brady was there for me throughout it, and helped me through. Above all though, Brady been an amazing coach, has become a great friend, taught me wealth of his knowledge, guaranteeing progress and genuinely cares and wants to see me succeed. • I have learnt so much, and understand my body so much better now via your amazing expertise and guidance, I can’t thank you enough. I am both much stronger, leaner than I was and so much happier.” • Squat 100kg - 175kg Bench 80kg - 120kg Deadlift 100kg - 180kg • 🙌🏻🙌🏻🙌🏻