- It is a single joint muscle, meaning it attaches to the bottom of the pelvis and to the femur (one joint) so it has huge benefits to keeping the lower back and hip region healthy if it is strong and able to function optimally. The hamstring on the other hand is a double joint muscle, meaning all but one head attaches from the hip all the way down to the bones of the lower leg. Problem because this can lead to hamstring dominance if the glutes are not functioning the way they should, and leave the lower back up for problems due to the glutes not kicking in when they need to. The glutes function in hip extension is pivotal for performance as well as lower back and hamstring health.
- The glutes are also a very thick muscle so they are incredibly strong. They should be the biggest, strongest, fastest muscle in the body. This has huge implications on speed and strength development. They are also the direct center of the body, furthering their importance in connecting each part of the chain. If the glutes are lacking not only are you setting yourself up for injury but you're also drastically reducing your abilities because you will not be nearly as strong or as fast as you could be.
- Almost every person I see has some sort of pelvic tilt issue, and usually their hips are sitting in Anterior tilt. So the anterior portion of the hip (hip flexors) are too tight and the glutes are inhibited from functioning and therefore very weak, and this also usually leads to gluteal atrophy. So when the glutes should be extending the hip they are actually many times unable to fire (contract) and that's when big problems start. The body compensates and your low back and hamstrings take the load, and if you're lucky enough to not blow out your back you're severely at risk of hamstring issues and other problems. Most of the time anterior pelvic tilt is due to something like this.
- The glutes also have many functions that we don't really take into account. For instance the anterior side of the glute medius has a different function than the posterior. This has many implications as the glute complex is actually three different muslces: minimus, maximus, and medius, all with different functions in different planes on differing sides. There is a ton of stability going on through the glute, for proof stand on a balance pad for one minute on one one foot. The glute should also be able to produce tons of force and movement when recruited (even though many are unable to recruit them). To keep this blog from going on for days lets just say the glutes are extremely important
Tuesday, April 28, 2009
Monday, April 27, 2009
Wednesday, April 22, 2009
This is actually the exact same planter.
So, I wondered how things would go in the morning. Well I woke up, back felt great. Which is awesome considering I grew up feeling like my back could pretty much go at anytime. So that was a good realization. Learning functional anatomy, Abdominal bracing, Muscular Activation Techniques and kettlebells have really changed my life.
Then I get to work and a new member decides to retake my kettlebell class. GREAT! That really got me going. She had taken one class before and this class is not for everyone. It's hard, and you get sore and all that. So I usually worry that I'll never see people a second time. Then at the end of class she happens to give me possibly the greatest compliment I think I've ever received. I had told her that I worried she'd never come back, and she replied,"No way, it's the best workout I've ever had." That was awesome to say the least.
So there you go, throw out the planter and it's been 5 phenomenal days right in a row. I love it!
Saturday, April 18, 2009
|1.||courage and fortitude: a man of mettle.|
|2.||disposition or temperament: a man of fine mettle.|
|3.||on one's mettle, in the position of being incited to do one's best The loss of the first round put him on his mettle to win the match.|
Whether you're losing fat, building strength, getting ripped, or having the life you dreamed of it's gonna take work and grunt work. That means mettle.
Wrestling may be the best example I can think of. There is no shortcut to victory, or success. Everything is earned. There is one wrestle off, then one match at a time, and one meet at a time. Emotionally and physically this is the hardest sport on the planet. (moral of this part. Don't mess with a wrestler, no matter what size they are.)
Thursday, April 16, 2009
I wanted to post on this today due to all the craze and questions I've been receiving. But I happened to check in on a guy's blog that I very deeply respect for his knowledge and passion that he brings to training and fitness. His first post was on the biggest loser, and I don't think I could agree more but I also don't think I could say it any better. So here it is, straight from "the man" Mike Boyle himself.
"Just got a Facebook note from a friend about the latest episode of The Biggest Loser.
“I didn’t catch all of it last night (mainly because it hurts to watch the show), but a 210lb woman had to leave the biggest loser because she had a stress fracture in her hip. Maybe from running every single day?”
I am going to do something I don’t like. I am going to criticize a show I didn’t see. I hate The Biggest Loser. I watched it once. It made me ashamed and embarrassed to be in this field. What surprises me more is that there have not been more serious injuries in the show. The way they train the people on the show is an embarrassment to all of us who claim to know anything about working with overweight clients. I’ve been lucky enough to have helped my friend Hank Morse lose 115 lbs in less than one year but, we did it with no injuries and no abusive exercise.
I have said it before and I will say it again. If we abused any group besides overweight people, on television, for entertainment the way we abused these people on The Biggest Loser, there would be a huge public outcry. I guess we are doing something to combat obesity but boy do I wish we could do it better."
Just to let anyone that doesn't already know who Mike Boyle is. He is a world renowned strength and conditioning coach. He's produced tons of great information with dvd's, books, articles, and he trains all kinds of people, professional athletes to the general public. In fact, he's probably forgotten more about the body than I have learned, and I consider myself to be in the top 99% when it comes to trainers and strength coaches. So, when he talks I listen.
Stay tuned. I'm sure to continue to shake your dogma some more in the future.
Wednesday, April 15, 2009
- The first one eat less. Okay.
- The second one: exercise more. True.
- Third: do both. Well, Tell me something I don't know.
- Get a more active lifestyle: Rock climbing, biking, rowing, boxing, exploring nature, underwater basket weaving, who cares. But this is going to help you a ton, even if it seems small.
- Time exercising should not be looked at in terms of quantity (as it is here using hours). It should be looked at in terms of QUALITY. What are you doing while you workout and in what ways? What exercises are you doing, what intensity, volumes, rest times, and things of that nature.
Thursday, April 9, 2009
Body Pump has lead you down a road too often taken straight to the hospital for surgery and/or rehab.
Yoga and Pilates felt good (and is great 3/4's of the time) until you helped a friend move and received a herniated disk for it.
And I know you are way smarter than to be using pre determined range of motion machines that have inadvertently led to more injuries than Bill Romanowski can list off the top of his head (by the way that is a lot).
In light of this, I'd like to show you an innovator. Will Jones just produced his first workout video. Please enjoy.
Aside from the outfit, the awkward and unsubtle adjustment, and the music I think this kid may go far.
In reality the truth is that treadmills do cause problems, large group lifting classes (like body pump) with less than knowledgeable trainers are not going to be able to provide workouts that are safe or healthy, yoga and pilates are great about 3/4's of the time other than that you should love your spine more, and a sad truth but machines can be the worst place to invest your efforts.
It's really too bad, but it's true. And the best solution? Leave the implementation, the exercise prescription, the programming, and the training to an expert. To someone that understands functional anatomy as well as functional movement, and is able to implement that into workouts.
This starts with assessments, goes in with programming, and all the way through with the actual attention to detail during training.
Remember that 'how' is always more important than 'what'.