Best Glute Exercises For Mass The Barbell Hip Thrust
Hey what's up guys, Sean Nalewanyj here, BodyTransformationTruth ,and in this tutorial I'm going to be teaching you how to do, what is pretty widely regardedas the very best direct glute exercise available, and that is the hip thrust, and more specificallyI'll be showing you the barbell hip thrust variation which is the most commonly usedversion and the one that I typically recommend first. So basic lower body compound exerciseslike squats and deadlifts and leg presses etcetera. these definitely do hit your gluteseffectively, but for people who want to build up their glutes to their maximum size andstrength potential, you do need to be including some direct glute training in your plan aswell and that's because the standard leg
exercises that are going to be used in mostbodybuilding programs, these exercises don't allow for full extension of your hip joint,which is the primary function that the glutes perform. So squatting down to parallel orperforming a leg press or a set of stifflegged deadlifts, these do involve hip extension,but not through the full possible range of motion. Also keep in mind that direct glutetraining will benefit you beyond just basic improvements in strength and appearance, italso plays a role in boosting up your squatting strength, improving your deadlifting lockoutpower, improving sprinting speed, and just all around totalbody functioning. So, I wouldn'tsay that direct glute training is mandatory,
but if building up the size and strength ofyour glutes is something that you're specifically aiming for, then again, you do need some directwork and the barbell hip thrust would be my top recommendation. Hip thrusts put your bodyinto the best position to allow for full hip extension and to help you get the deepestcontraction in your glutes possible. Now these do look a little bit weird and you might feelslightly embarrassed performing them at first, I know that I usually get at least one confusedlook from someone at the gym pretty much every time that I do these, but if reaching yourtraining goals is more important to you than a few awkward stares, then this is the liftthat you need to be doing for your glutes.
So let's go over the proper form and technique,because it's very important that you do these correctly in order to make sure thatit's your glutes that are doing the bulk of the work, as well as to minimize the stresson your lower back as well. So, you're going to start by sitting perpendicular againsta flat bench and rolling a loaded barbell into the crease of your hips. Position yourfeet about shoulder width apart or slightly wider, with your toes pointing either straighthead or just slightly outward. Grab the bar using an overhand grip just outside of yourhips and wedge your midback into the bench. Keep your head in a neutral position, keepyour chest and your ribcage flat rather than
puffed out, and keep your lower back neutralrather than arched, and from there just press through your heels and drive yourself up untilyour hips are fully extended and your torso is about parallel to ground Really focus onengaging your glutes as much as possible on each rep and always make sure to drive theweight up under smooth control without any jerky movements or excessive use of momentum.Once you reach the top of the movement, pause briefly and consciously contract your gluteswith force before lowering yourself back down again. Now you can either go all the way downuntil the plates touch the floor, or you can stop midair before performing your next rep.Also keep in mind that the specific distance
that you place your feet away from the benchwill depend on your individual body structure as well as your limb length, and your goalshould be to just find whatever distance causes your shins to be either vertical or just slightlyangled backward once you reach full hip extension at the top of the movement. Now if you'rejust starting out with this exercise then you'll likely find it to be pretty uncomfortableto have the bar directly pressing against your hips, in which case you'll want toplace a pad or a towel around the bar to make it more comfortable, however, just keep inmind that you'll probably find that after several weeks of consistent hip thrustingthe discomfort will decrease by quite a bit
The Butt Wink Squat Flaw What Causes It and How to Fix It
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Another tutorial for you today to cover The ButtWink. We know it's one of the most characteristic flaws of a squat, especially the deeper thatyou get. But what causes ité And more so, what canyou do about ité First of all, let's take a look at The ButtWink for those of you who aren't familiar with it. As you can see, when I'm going down into thesquat, all looks good. I've got a nice, proper arch in my lumbar spine.
My butt is back. but when I hit a certaindepth, there's the wink. The wink comes from the pelvis changing position from an anteriortilt into a posterior tilt. But you can see, as I come back out of it,I can pretty much immediately reestablish that positioning again, the proper position,back into an anterior tilt. So, what's the issueé I can tell you rightoff the bat, guys, it's not a strength issue. Matter of fact, strength issue is more sowhen your knees cave in at the bottom of a squat basically to help give you a bettermechanical advantage to push out if you have weak quads.
But that's not what's happening here. What'shappening here is we're getting this again, change of the pelvis position and I can tellyou it's more of a mobility or a flexibility issue. So, let's take a look at the board. As weall know, here as a PT, I like to look at things like a kinetic chain because that'swhat we are. We're one smooth kinetic chain from the pointof contact with the ground to however tall or however long our limbs are. And all of our forces ride up and down thatkinetic chain, so when there's a dysfunction
like there is with The Butt Wink, here inthe pelvis, you've got to learn to look above and below,always, the site of dysfunction because that's usually how you find what the problem is. I can tell you, in the case of The Butt Wink,that 90 percent of the time, the source is going to be here below and namely in the hamstringlength. So, as you see on this diagram here, we'vegot 2 versions. We've got an anterior tilt where you've got your proper arch in yourback at the bottom of the squat. And then you've got your posterior tilt whereyour butt curls under at the bottom of the
wink, here on this side. The main difference here is the attachmentof the hamstrings. I'm going to show you here with my hands in one second. The hamstrings will attach to the back ofyour pelvis, the ischial tuberosity way back here and then up around your knee. So, you can see that those 2 points get fartherand farther away. At some point, there's a point of no return. And you're either going to stop going downinto your squat, or if you're going to continue
to go down, then it's going to have to shortenthat distance because the tension is too great. It can't withstand that tension anymore, soyou're going to give in. And usually our body will do just that because it's very smart. It's going to give in. That's what happenshere. You're going to shorten that distance. So, let's take a look at my arms here. If this arm here represents my low back andthen my butt out here, ok, with the attachment of the hamstrings at the end. And this arm represents my femur. So, hereI am in the bottom of a parallel squat, or