2 x 4 - 5 cutting edge glute training tips

7/25/2019 2 x 4 - 5 Cutting Edge Glute Training Tips

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IntroductionJust 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 glutetraining in the past twelve months. I hope you enjoy the tips!

2 x 4: Maximum Strength Page 2


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Tip #1: Goblet Squats Are REALLY Good at

Activating the GlutesHaving tested numerous clients in EMG with a variety of squat movements, I

was very surprised to find out how effective the goblet squat was at activating

the glutes.

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!



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Tip #2: Kettlebell Deadlifts are Also REALLY Good

at Activating the GlutesThe same phenomenon is seen frequently with kettlebell deadlifts. Some

lifters experience greater glute activity when deadlifting kettlebells with

lighter loads than they do when deadlifting a barbell. This is not the case with

every lifter, but it does occur in an surprising number of lifters.

See the two pictures below from the same subject. The top picture portrays

the muscle activity in a 203 lb kettlebell deadlift, whereas the bottom picture

portrays the muscle activity in a 225 lb barbell deadlift. Note the far greater

glute activity with the lighter kettlebell (top row). Bottom line deadlift with

a heavy kettlebell if you have access to one.



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Tip #3: Band Hip Thrusts to Failure Maximize

Glute ActivationIt is commonly thought that heavy loads elicit greater activation compared to

light loads. However, this topic is a bit nebulous and likely depends on the

muscle and exercise being performed. While muscle activation is generally

low with light weights when the set commences, EMG activity risesthroughout the set. It rises in order to make up for the diminishing force

production brought upon by fatiguing contractions. If the exercise is effective

at keeping constant tension on the muscle, then the activation reached at the

end of the set when failure approaches can match the activation reached when

using maximal loads.

Below are two pictures from the same client. In the top picture, she performed

3 reps with 315 lbs with the barbell hip thrust. In the bottom picture, she

performed 20 reps with a strong band in the band hip thrust. Note that in both

pictures, she reaches a similar peak level of glute activation (top row).



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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.



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Tip #4: Keeping the Load Close to the Hips or COM

is Good for Glute BuildingWhats the common link between the goblet squat, kettlebell deadlift, and hip

thrust? In each variation, the load is centered efficiently on the body. In the

case of the goblet squat, the load is positioned near the chest, which is close to

the bodys center of mass (COM). Compare this to the upper back placementused in the back squat. In the case of the kettlebell deadlift, the bell is

positioned right between the lifters feet, and the arms travel inside of the

knees. Compare this to out in front of the lifter, which is the case in the

conventional and sumo (but not trap bar) deadlift. Finally, consider the bar

(or band) placement in a hip thrust its positioned right over the hips.

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.



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Tip #5: Failing is Not Good for Glute ActivityAnd now for the final tip. When you go too heavy, the glutes cant fire to their

greatest degree. Ive measured squat failures (squat mornings), deadlift

failures (extreme roundback), and other lifts where the lifter used too much

weight. In each case, the glute activity is unimpressive compared to successful

attempts with slightly lighter loads.

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.



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Bonus Tip: Make Sure You Perform a Variety of

Glute ExercisesIf you want to maximize your glute development, make sure you perform a

variety of movements. Squat and lunge movements create damage in the

glutes, which is good up to a certain extent. Hip thrust and barbell glute bridge

movements maximize glute activation, place the highest tension on the glutes,and elicit high levels of metabolic stress. Lateral band movements target the

upper glutes. Deadlift and back extension movements are good for glute

development as well, as are RKC planks and kettlebell swings. Many lifters

omit exercises that stress end-range hip extension, which is a mistake. See the

pictures below and notice how you get much higher levels of glute activation

during maximum voluntary isometric contractions (MVICs) from a standing

position compared to fully-flexed squatting or partial squatting positions.



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Bottom line a variety of glute exercises will maximize gluteal muscle

development, but be sure to incorporate progressive overload via hip

extension exercises that target end-range hip extension such as hip thrusts,

barbell glute bridges, single leg hip thrusts, cable pull-throughs, andhorizontal back extensions, as these movements maximize active tension on

the glutes.


2 x 4 - 5 cutting edge glute training tips

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