The Glutes and Muscular Synergy

Terminology

Terminology

Terminology

S Electromyography (EMG) measurement of electrical potential of

muscular activation contraction

S %MVC EMG signal normalized to a maximum voluntary S Kinematics describes motion without the causes of it (displacement,

velocity, acceleration)

S Kinetics describes motion and the causes of it (force, torque, energy) S Force an influence that causes an object to undergo change in

movement/direction/shape

Terminology

S Torque tendency of a force to rotate an object about an axis S Energy (kinetic) Work needed to accelerate an object from rest to a

given velocity orientation

S Energy (potential) Work or energy of an object due to its position or S Power Rate of work/energy S Stress Pressure exerted on an object (force per unit area) S Hoop stress Stress exerted along the circumference of a cylinder

Anatomy

Basic Function

Indirect Function

Lombards Paradox

Glute/Knee Interaction

Glute/Core Interaction
Comparison of Different Strongman Events

Figure 7. Strongman competitors require more hip abduction strength to perform the carrying/walking tasks than the hip is capable of producing. They nd an alternate source of strength by the braced torso musculature, which lifts the pelvis to allow leg swing and leg support. Short, rapid steps allow this mechanism to work.

reduction. Du components, hip extension ness, which w with abdomin muscle bracin ployed just bef effort, which, i explosive. Th plished stron #3) failed to lifters wedg torso muscula engaged too la not only creat through the produced mo they used the rather than hip to move the c interesting wa

Why Train?

Benefits

Activity

Great Glute Exercises

Performance Cues

S Monster Walk

Performance Cues

S Kettlebell Swing

Training Notes

S Stimulus vs. Hypertrophy vs. Performance

S What are we training for?

S Create activation, then train compound exercises S Goal oriented training

S If our training goals involve high performance/heavy weights,

we should train accordingly S Makes no sense to just do low load training

Athleticism

Functional Example

Muscular Synergy

Muscular Synergy

The Double Peak in Muscle Activation

Motor Coordination

5.8 (SD 0.9), which correspond to 77.4% (SD 29.2), 41.8% (SD 21.3), and 72.7% (SD 20.5) of the normalized total spine motion. Average peak muscular A/P shear, compression, and muscular stiffness of the lumbar spine in the exion/extension axis occurred during the lifting phase of the LHSC event, whereas the M/L shear force peaked in various phases. Peak

Muscular Synergy

phases of this event, with few exceptions. The RLD and LLD muscles varied in the phase at which they reached peak activation. Peak activation of the RGMED and RGMAX varied across the lift, walk, and rst step phases. Peak spine exion of the lumbar spine was observed primarily during the lowering phase, whereas peak lateral bend and twist angles were observed during the walk phase.

Figure 4. This time history shows that during a poorly performed log lift (A), the back muscles are activated and the log moves without corresponding gluteal activity. The better log lift performance (B) shows simultaneous contraction of the back and gluteal muscles.

Summary

S Glutes
S Active hip external rotator, extensor abductor S Passive knee extensor S Role in knee and core stability

S Important in many athletic tasks

S Powerful hip extension

S Train the glutes

S Activation work first, followed by power/strength S Clamshell, monster walk, kettlebell swing, squat, deadlift

Summary

S Developing athleticism
S Big biceps or strong legs? S Hips used in almost all athleticism; throwing/punching an

expression of hip power through upper limbs

S Whole body synergy

S S S S

No such thing as isolation movement Train the way you use your body Transfer of force/energy from one end of body to other Magnitude of activation is rarely important timing, motor control and patterning of activation are