Performance and injury prevention benefits of the GLUTES .
Matthew D'Aloia BAppSc
Tag and athlete who needs to activate their glutes.
Here is Kyle Crompton @kyle23crompton completing Supine Hip Thrust with mini band for glute activation during strength training.
Here are my thoughts about the GLUTES for athletic performance;
1- The glutes are the most important muscle group to increase performance and decrease injury.
2- Most issues concerning the lower body can be narrowed down to the lack of glute activation/strength.
3- There are 3 muscles with make up the glutes (Max, Med, Min), together they complete 5 roles: hip extension, abduction, external rotation, posterior pelvic tilt and to stabilize the hip.
4- The glutes protect the knee, hip, back and hamstrings from injury, therefore it would make sense for athletes to have strong glutes.
5- To develop the glutes of my athletes I use activation techniques using mini bands, big bands and body weight movements as well as strength/power movements such as RDL's, Squats, Hip Thrusts, Jumps etc.
6- It is important to remember that the first hip extensor is the glutes then the hamstring second. If your glutes are weak your hamstrings take on the load of prime hip extensor plus knee extensor this increase load can result in injury. Therefore to develop the posterior chan and the glutes, train as one unit not in isolation (think full kinetic chain)
7- My favorite movement to develop the glutes is the Hip Thrust with a mini band which develops the glutes at extension and abduction (2 for the price of 1).
8- Sprinting and Jumping are two of the most critical movement for athletic performance and they all require glute strength for hip extension. This is why I place so much emphasis on developing the glutes in my programs.
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