Building High-Performance Muscle™
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Glutes Success Stories
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infinite_shore
Level

Join date: Jul 2012
Location:
Posts: 1324

I think my glutes (strength) are holding me back, but I'm not entirely sure.

While there is all this talk on glute activation drills and exercises, I'm wondering if any NON-BEGINNERS have focused on the glutes stuff and significantly improved their squat and pull numbers (not just for injury prevention).

I would like to be a bit more convinced before I allocate my valuable training time to that stuff (training economy perspective). I have the feeling that the people advocating that stuff are often either weak themselves and/or in the business of marketing something.

For example, you see pretty weak guys pushing very heavy weights on the supposedly gold standard glute exercise, the hip thrust.

Thoughts?

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csulli
Level 1

Join date: May 2012
Location: Tennessee, USA
Posts: 6112

I would be interested to hear answers on this as well.

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McDouche
Level

Join date: May 2011
Location:
Posts: 75

I used to have issues recruiting a muscle in my hips. It wasn't my glutes, and I'm not sure which one, but my ART guy found some muscles in my hips that weren't firing properly.

I incorporated glute bridges and split squats in my training. The whole process took several months but now my hips operate much better. I still keep split squats in because I feel they are more beneficial and for maintenance. I don't do glute bridges anymore. I do feel the process made me more hip dominant.

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tattoo'd'popeye
Level 2

Join date: Sep 2006
Location: Missouri, USA
Posts: 586

I didnt notice anything in your squat video that would lead me to think "weak glutes". And I second the above statement, I still include heavy Bulgarian split squats to my routine for this reason.

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Airtruth
Level 1

Join date: Feb 2007
Location: New Jersey, USA
Posts: 4295

How much time are you thinking about using for glute activation. Considering proper squats and deads work the glutes too, you wouldn't need more then 2 minutes work on glutes if you are worried about activating them for those exercises.

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666Rich
Level

Join date: May 2006
Location: Pennsylvania, USA
Posts: 844

I havent gotten to the tons of progress point yet, as I am coming back from an SI joint injury. Focusing on glute activation though has allowed me to get better leg drive and feel my legs working a lot more in squat and deadlift. I used to use much more lower back (which I still cant). Thus, I see myself set up to surpass my old numbers fairly soon.

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infinite_shore
Level

Join date: Jul 2012
Location:
Posts: 1324

@tattoo'd'popeye: Perhaps, but my deadlift lockout strength is horrible. I'm not sure whether it's a glute or form issue. I tried so many setup variation but still no dice. I will try to post a vid to illustrate the problem.

@Airtruth: True, activation doesn't take much time but directly strengthening them does.

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London Runner
Level 4

Join date: Apr 2008
Location: England
Posts: 2029

KB Swings helped me a lot with glute activation. I used to do a couple of light 20 rep sets. Don't do them anymore, they seem to fire just fine now.

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tattoo'd'popeye
Level 2

Join date: Sep 2006
Location: Missouri, USA
Posts: 586

Well if your having trouble at lockout, I would say yes glute strength needs to be addressed. Im no expert at lock out because I have never had a problem with it. Mine is off the floor, if I can get it off the floor I will lock it out. Wheres Larry been, we need him to chime in here???

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