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  1. #1
    DTris is offline Senior Member
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    Default Sleepy Glute, how to waken it?

    My left glute doesn't seem to want to work as well as my right. I am noticing it in swings. I am sure that practicing swinging more will help but I was wondering if there were any exercises or drills that I could do to help activate my glute more?

  2. #2
    Steve Freides is offline Senior Member
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    The classic exercise for this, at least in my admittedly limited experience, is the one-legged deadlift. Check out the very good explanation of this in the Secrets of the Shoulder (that's right, Shoulder) DVD. It's most challenging, and therefore most beneficial if you can do it, using a kettlebell for the weight and the opposite hand/foot. My wife had to start these with the kettlebell up on a box, and gradually worked down to using the bell on the floor, all with a light weight, of course.

    -S-
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  3. #3
    Future is offline Senior Member
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    Default

    Try fire hydrants.

  4. #4
    Flattop is offline Senior Member
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    Try spending a little time in a military stance. Stand at attention, heels together, toes pointed slightly out. Everything below the waste should be tense, arms at your sides, everything above the waste is relaxed but ready. Feel energy in your fingertips. Toes grip the ground. Your legs and butt should be solid as a rock. This is also the proper foot position for pushups. You know the phrase pinch a coin, grip tight enough to pinch a 5 lb plate.

    It sounds simple, but it works. This stance is where we get the original name for the military press. Back in the day, you pressed with your heels together, or it was called an overhead press, not a military press. Hence, you can do a military curl from this position. I know now a military press means an overhead press.

    This stance is also used in the opening salutation for some Kung Fu systems, notably Hung Gar and similar styles. Watch tv or something for 5 minutes rooted in a solid military stance, my guess is it will do the trick.

  5. #5
    Vlad the Impaler is offline Senior Member
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    Default

    At the risk of sounding like a broken record, my ART therapist has just finished his fourth session with me and this is the second one where we're working on my hip -- mainly psoas, but supporting hip musculature as well.

    Today he hit the glute medius and piriformis and I could feel an immediate wake up in the entire hip including the glute. I know that by the end of my tenth session, the glutes will respond a lot better to training than they do now.

    If you find that the recommendations for waking up sleepy glutes aren't doing the trick for you, you may want to consider some type of adjunctive therapy on the surrounding hip musculature.

    As Brett often reminds us, its dangerous to diagnose over the internet, but you may have pre-existing issues that need to be resolved. I should also mention Pavel's Beyond Stretching, which I think is incredible.

    Glute power to you, comrade.

  6. #6
    DTris is offline Senior Member
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    Default

    Well I have been working on my tight psoas for a few weeks now and I have sciatica in my right leg in the mid back of my thigh. I will try the one legged deadlifts and look up fire hydrants.

    Vlad, do you have a website for the ART people that would maybe have a list of certified practitioners?

  7. #7
    Vlad the Impaler is offline Senior Member
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  8. #8
    SThom27 is offline Senior Member
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    I don't know what your strength level is, but Pistols always seem to work my glutes. That, in addition to One-Leg DL's, could have an effect on your gluteal narcolepsy.

  9. #9
    Easey Jack is offline Senior Member
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    Jan 2010
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    Default Peak Contraction

    In my experience, peak contraction-type moves are the best for re-energizing any lagging or asymmetrical muscle group.

    Have you considered a course of bridging, CC style? Two months in and both glutes with be very "awake" and powerful!
    Last edited by Easey Jack; 10-08-2010 at 11:13 AM.

  10. #10
    Jordan Vezina RKCTL is offline Senior Member
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    Try bridging with one leg extended. With both feet on the ground lumbar can kick in and compensate. With one leg up you'll also see if there is an asymmetry. For instance, one hips will get higher than the other did. Nearly every person who comes to work with me has this problem, and this always works. I have them work five per side, then jump up and do swings. Problem solved.
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