![]() ![]() A controlled eccentric into a quick, aggressive contraction is great for developing muscle strength. Dumbbell Romanian Deadlift - 3 x 8 – 10Ĭoach’s Tip: To maximize strength in the glutes, focus on a quick turnaround from the eccentric (lowering) phase to the concentric (lifting).Choosing a barbell or dumbbell version of the squat or hinge to primarily focus on while rotating through other methods of challenging the remaining patterns is a great tool for training with long-term progress in mind. #GLUTE FOCUSED LEG PRESS FREE#Working with free weights like the barbell or dumbbells is the best way to combine strength, skill, and function. Pepper in a few machine exercises to top off the session once fatigue begins to accumulate and your glutes will be stronger in no time. In order to strengthen the glutes, training in heavier rep ranges with exercises that force integration of skill and muscle function is your best option. Machine Hip Thrust - 3 x as many repetitions as possible (AMRAP).Bulgarian Split Squat - 3 x 12 repetitions per leg.A mix of all modalities – barbells, dumbbells, and machines - is useful, and can be rotated to keep training fun and stimulating. Using a leg press to train the squatting pattern, straps for grip on dumbbell or barbell moves, and using machines for burnout are great ways to maximize results over the course of a workout. Machine or cable work is a great way to stabilize the range of motion so your limiting factor is glute fatigue, not stability in the hip or spine. Training the glutes for hypertrophy places an emphasis on heavier load and higher volume bilateral and unilateral versions of the bridge, hinge, and squatting patterns. Glute work should be felt in the glutes, not in the lower back or hamstrings. If you’re new to training your butt, take your time to find the contraction properly. ![]()
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