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  1. #11
    DTris is offline Senior Member
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    Can't do pistols yet. I am on step two of CC squats now. I have noticed some compensation in my squats where I slid my hips over my left leg more. Don't know what that means.

    I hadn't thought of bridging. I will start doing some One legged deads, and short bridges normally and with one leg extended to work on it. Thanks guys.

  2. #12
    Martijn Kruiten is offline Senior Member
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    Default Sleepy Glute, how to waken it?

    I'm with Jordan. Bridges do the trick. I always use the Cook hip lift to minimize lumbar extension. One knee in a 90 degree angle, the other leg pushing a tennis ball against your lower ribs and then extend your hip pushing trough your heel. You may feel a lot of tension in your hamstring at first, as it's used to compensate for your sleepy glute. You may so notice you're not fully extending. Keep practicing. I only do a few reps at a time, holding a few seconds at the top. For me this completely solves any problems after a big lay off.

  3. #13
    Geoff Neupert Guest

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    DTris,

    I used to suffer from exactly the same issue. In addition to the SLDLs and the Bridging, have you tried stretching the hip flexors on that side? Tight hip flexors will inhibit glute function. Try the following sequence: 1) Half kneeling hip flexor stretch -> 2) Jordan's bridging drill -> 3) SLDL -> 4) Swings.

    See if that helps.

  4. #14
    DTris is offline Senior Member
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    Quote Originally Posted by Geoff Neupert View Post
    DTris,

    I used to suffer from exactly the same issue. In addition to the SLDLs and the Bridging, have you tried stretching the hip flexors on that side? Tight hip flexors will inhibit glute function. Try the following sequence: 1) Half kneeling hip flexor stretch -> 2) Jordan's bridging drill -> 3) SLDL -> 4) Swings.

    See if that helps.
    What is the Half kneeling hip flexor stretch?

  5. #15
    Wookie is offline Senior Member
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    YouTube - kneeling hip flexor stretch

    Hands to kidneys (or sides, just not on knee)
    Engage glutes, press pelvis fwd...try to get low.

    Cheers!
    [LEFT][B]HKC[/B][B]/RKC:[/B] Check! CK-FMS next
    [/LEFT]
    [B] -------------------------------------------------
    [/B][I]“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.”[/I] -Jim Rohn
    [CENTER] [B][URL="http://CatalystConditioning.com/"]http://CatalystConditioning.com[/URL][/B][/CENTER]

  6. #16
    DTris is offline Senior Member
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    Quote Originally Posted by Wookie View Post
    YouTube - kneeling hip flexor stretch

    Hands to kidneys (or sides, just not on knee)
    Engage glutes, press pelvis fwd...try to get low.

    Cheers!
    Thanks for the vid. I have been doing those in my normal superjoints and stretching routine but now I have a name for them

  7. #17
    mdb
    mdb is offline Junior Member
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    Default Kickstand lunge

    What about the kickstand lunge with two heavy kb in suitcase lift?

  8. #18
    DTris is offline Senior Member
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    Quote Originally Posted by mdb View Post
    What about the kickstand lunge with two heavy kb in suitcase lift?
    Not sure what that is and I only have a 24 and a 32.

    So I did Half Kneeling Hip Flexor stretches, followed by bridges and 1 legged bridges, followed by single leg deadlifts and my 24. I was not able to get very good extension on the single leg bridges at all. That routine should definitely help with my tight hip flexors and my sleepy glutes. Thanks guys for the great advice.

  9. #19
    Vlad the Impaler is offline Senior Member
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    Franz Snideman has a video somewhere on his site about the one legged deadlift and he starts out using a PVC pipe, hockey stick or dowel rod and showing the 3 points of contact if you'd like to try the SLDL without a weight initially.

  10. #20
    Boxer is offline Senior Member
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    Without knowing prior history of course, I will follow on the great previous recommendations of the hip flexor stretching, Cook hip lift, and then the Single Leg (contralateral) deadlift (SLDL). I have been overcoming a number of bad imbalances from an injured ankle which I was unable to get any help for, for months.

    Am getting help from a very helpful individual who is trained in FMS and TPI, etc.

    My left glute is still slowly catching up. In fact, as I consider the SLDL to be my primary balancing ( not just meaning on one foot, but left/right balance) exercise, I like to continue doing hip flexor stretches and the Cook hip lift in between the sets of SLDL. It seems to make sure the antagonist (hip flexors) are nice and relaxed, and the glutes are nice and primed to fire during the SLDL sets.

    I also still have a bit of range of motion limitation as well, it will improve over time. One thing that does help me some is to sometimes contract the glute in the Cook hip lift before the extension up and onto the one leg.

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