Moulding the Hips by George F.

Jowett

Antone Matysek presents a perfect study in physical development. He

represents a goal which you can strive for and reach by determined
persistence. At this moment the important part of this study to us is the
formation of the hips and upper thighs. He has allowed the upper body to lean
a little back from the perpendicular line in order to create a natural contraction
of the Gluteal muscles. This stance causes the upper thigh muscles to function
in order to keep the body erect, creating that admirable curve from the hips
down the leg.

The hip and upper thigh formation represent the perfection of

development as explained within this article.

Perhaps many of you will think that the study of the hips is not such an
important subject. Probably the fact that this part of the body has been
so rarely touched upon gives rise to the thought of indifference. It is
true that the buttocks, as part of a training program, are rarely if ever
touched upon: nevertheless, it is a subject more important than some
other parts of the body.

From Biblical times the physical quality of a man has been referred to by
the structure of his hips. Frequently we read of some stalwart who had
"broad shoulders, but lean of loin." Just as the fullness of the hips
characterizes woman, so does the compact muscularity of the hips
identify man.

Of course lean loins do not mean small loins. To better understand the
term we must realize that the structure of the buttocks carry more
natural fat than does any other part of the body. Natural fat is not a
detriment, and even when the buttocks are fully developed into compact
mounds of physical fitness there will still remain a natural abundance of
fat, even when the rest of the body is devoid of fat. This is as it should
be. Nature ordained this for reasons one can well understand. Even
when the buttocks are solid under contraction there will still be existing
around the muscular area a certain amount of fat, but never the amount
as found existing upon the female form. That is just as natural and as
necessary to them as the peculiar condition is to man. Of course there
can be a surplus amount. Here is one part of the body that readily runs
to excess accumulation, but not with the detrimental results as an
excess accumulation upon the abdomen.
Compact hips are an index of speed, endurance and strength. Sprinters,
jumpers, long-distance walkers, and climbers, always have strong,
compact hips. Perhaps you have never realized the important part the
muscles of the hips play in the success of these named sports. Just take
a long, careful look at the illustration within this article showing the
structure and formation of the buttock muscles. The kneeling figure was
selected to better show you the mechanics of these muscles. You are
shown a side view on purpose. A back view would not be sufficient.
Notice the V-like shape of the muscle. See how they divide to form the
bulk of the back of the buttocks, and note carefully the contracted
mound at the fold of the thigh on the hip. Notice how they both unite
into one broad web of sinew flanking the side of the thigh, adhering in
its final insertion alongside of the knee to just below.

After a study of this muscular formation you will begin to realize how
important this muscle is. You will see that it is not merely a mound of
tissue forming the seat, but has powerful and important connection with
the entire leg, and that is not all. The major mound of the muscle as it
forms the buttocks banks against the spine over the entire sacrospinalis
region, even into the lumbar section. As supporting pillars to the spine
their point of importance is great. Wherever the spine lacks the bulwark
of the buttocks, there is a weak back.
Many years ago, when I was performing at my best in the two-hands
military press, lifters would ask me which muscles governed this
particular feat. They could understand about the arms, and the grip
relaxation, but many would look at me askance when I informed them
that the buttock muscles were even more important than the arms. My
argument was, what good is the strength of the arms if the back and
knees bend under the overhead lifting pressure? The only way to offset
that condition was to tense strongly the buttocks to bolster the back,
and better lock the knees. Today many if not all lifters know this is
true. You have only to study the anatomy of the buttock muscles to
prove to your own satisfaction how the muscles do bulwark the spine
and lock the knees by reason of the flanking sinew. It is a point well
worth remembering.

In point of comparison, I had large hip measurements, that is, if you

take that measurement alone, but the hips looked small and very
compact because I had wide shoulders and a big chest, but I also had
large thighs. If you follow fiction writers' version of their hero, they will
inform you that he had hips that girthed only thirty-odd inches,
irrespective of how heavy he might be, which shows how little fiction
writers know about anatomy and the balanced function of muscular
girth. It is a fact that the buttocks control the size of your thighs,
although most people look at it in the reverse. If a man has large thighs
he will have a large measured pair of hips, but in appearance they
balance, and the comparison is as it should be.
In other words do not compare hip measurement with the chest,
compare them with the thighs, and you will strike a better balance in
development. Let it be fully understood that the buttocks are the
controlling feature in equilibrium, and not the legs, or the back. Perhaps
this surprises you; nevertheless, it is anatomically and scientifically the
truth. Let us unravel this statement if it puzzles you, by studying the
physical construction of these particular muscles.

The muscle that forms the entire bulk of the seat is termed the Gluteus
Maximus, or the great muscle of the buttock. It is the powerful extensor
of the hip joint that straightens the thigh on the hip joint. It works
powerfully in jumping, running, rising from the seat of a chair, walking in
the inclined position, and when climbing steps. This muscle originates
on the back at the sacro-spinalis region, or lower back. Its greatest bulk
arises from this point to form the mass of the seat, as it swerves to the
side of the thigh it forms a fold, known as the Gluteal fold. The insertion
of this muscle is into a broad, flat, sinewy sheet of tissue that flanks the
major side of the outside of the thigh, travelling down towards the knee
where it rather abruptly forms into a band-like sinew, adhering to the
outside of the knee joint to fasten just below the knee on the shin
bone. I want you to remember this as it is very important.

As you study the hip construction of the Gluteus Maximus you will see
that it is divided in a V-shape formation. The muscular section marked
number two on the illustration shows the tensor fasciae femoris, the
second section of the two hip muscles that join into the single broad
tension. This is a short belly of muscle of considerable thickness that
functions in drawing the knee to the body and holding the leg high when
held straight forward. These two muscles apart from their hip function
are major actors in locking the knee, and holding the lower leg straight
with the thigh by reason of the long powerful strap-like sinew.

There is just one more muscle to consider and that is the Gluteus
Medius. It is fan-shaped and fills the V-shaped division existing between
the Gluteus Maximus and the tensor fasciae femoris. The two ends of
the Gluteus Medius are submerged under the Gluteal Maximus and the
tensor fasciae femoris. The importance of the Gluteus Medius cannot be
overlooked. It is a powerful abductor muscle that makes it possible for
us to stand astride and maintain the balance. It has many other
functioning qualifications by reason of the manner in which the fibers of
this muscle are able to contract from various positions of its fan-like
formation. If the anterior fibers contract, they will act as rotators
inwards of the thighs, while the posterior fibers will assist in turning the
thigh outwards. It plays an important part in walking, as it supports the
trunk on the limb which is in contact with the ground during the time
that the opposite foot is uplifted.

This in brief is the anatomy and functions of the muscles that form the
buttock and control the hip movement. In other words, the movement
of the hips depend upon the buttock muscles. Yet there is another very
important factor to consider within this area that limits the movements
of the muscles. It is known as the Ilio femoral ligament, the mechanics
of which are very interesting, and an understanding of which will explain
various physical conditions in poise, lower back formation and some of
the difficulties some people experience in leg action. This ligament
holds the shaft of the thigh bone with the pelvis. The length of this
presents excessive extension backwards of the thigh on the trunk, and is
majorly responsible for the human being to walk forward and stand
erect without fatigue. It mechanically locks the joint without any undue
muscular contraction. Prove it. Stand erect in a relaxed position and
you will feel that the muscles of the buttocks are flaccid, and the
muscles of the thigh are not unduly contracted.
Just imagine the presence of this short ligament is why man can stand
erect for prolonged periods without experiencing muscular fatigue. If
the muscles played the major part in this condition we would quickly
tire, therefore, again we see how nature provides us with a protective
measure against undue muscular fatigue. If you wish to test how
quickly the buttock and thigh muscles come into action from the erect
relaxed standing position, place the hands on the buttocks and lean
slightly backwards. Immediately the buttocks will contract to protect
the trunk from falling back as also will the front thigh muscles pull to
keep the legs rigid and the body erect. If you bear these points in mind
as I have explained them, which I hope you will, you will better
understand the reasons for certain exercises that I suggest for hip and
buttock development. These facts will also bring other exercise
positions to your mind which you can practice with benefit.

Getting back to the Ilio femoral ligament, I would like to explain some
interesting conditions created by this ligament. The statement is
frequently made by medical men, and chiropractors, that most human
beings go through life with a disjointed hip in various degrees.

This is quite true, and the reason for this is because the ligament
commonly lacking the structural support of the hip muscles, stretches
and leaves the ball of the shaft of the thigh bone into the pelvis loosely
connected.

Of course an injury to the hip, or a violent twist will stretch the

ligament, and then we must consider that with many people nature has
made this ligament a little longer.

This condition does not materially affect the individual as long as the
muscles are strong but will more readily if the muscles lack sufficient
development.
When this ligament is shorter than natural, the back range of leg
movement, such as kicking backward, will be less. This condition throws
the hips forward and causes a marked depression of the spinal lumbar
curve, which in turn causes a more pronounced projection of the
buttock, a condition decidedly evident amount women. If the Ilio
femoral ligament be long, the hips will tilt to a horizontal position.
Therefore, when you see a man with a deep hollow in the back you will
find that he has pronounced buttocks and a better development of the
frontal thigh muscles. If the hips are tilted to the horizontal position he
will lack buttock development, have a too flat back and his thigh
development will not be so good. You may think that the short ligament
is then preferable. That is a matter for conjecture. the fact remains
that such a condition will make a person subject to inverted curvature,
and sagging lower abdomen, but exercise will correct all the conditions.
Athletes fast on their feet, in swerving, fast sprinters and good jumpers
have a natural balance of this important ligament.

The leg at the hip adducts (crosses legs) abducts (separates legs) and
rotates, points for the body builder to remember in building up this
section of his body. Men with a narrow pelvis bone construction will
have small hips and leg development in proportion.

Men with a broad pelvis will be included to have larger buttocks and
inclined to sturdy thigh development. Unless the development is below
par, development will have the tendency to mould the muscle into a
pleasing half spherical formation, as the thighs develop in size so will
the buttocks increase, but not in like proportion to the thighs, the area
is too large.

By this I mean, while two inches added to the thighs would be

noticeable, but two inches of added structure to the buttocks would not
materially increase the size of the buttock measurement, because the
two inches is spread over a larger area, and the benefits are show in
shapeliness, added strength, and support to the back with more active
leg control, bodies aiding materially to a better poise.
Often, you will hear the average uninformed person remark that a man
with a V-shaped body is to heavy. This is rarely the case unless a
person is very small in the legs. Usually it is the natural interpretation
of the male figure which the ancients appreciated by reason of their
reference to their athletes been broad of shoulder, and lean of loin.

Years ago, when harness lifting was popular, professional strong men,
particularly strong showmen, impressed the public with their apparent
strength of hips and legs, by performing a hip lift which was done with a
broad leather belt loosely strapped around the waist with a chain and
hook hanging between the legs. The hook they would fasten to some
huge weight, and then lift the object clear off the floor. The weight lifted
was quite impressive. It would run well over a thousand pounds. This is
a true test of the buttock and leg muscles. Once the legs were
straightened and the knee located from the contraction of the broad
ligament emerging from the Gluteal muscles to the knee and below the
weight could be easily supported. Of course the front thigh muscles
helped, as did the little mound of muscle over the inside of the knee
termed the internus vastus, but the least relaxation of the buttocks
would impose too great a burden upon the thighs and the internus
vastus muscles, and down the weight would go.

Personally, I think there is nothing so interesting and absorbing as the

study of the anatomy and physiology. I cannot see how anyone can be
really successful in building the ultimate in strength and muscular
development without a fair knowledge of muscular mechanics.

The science of lifting is controlled by muscular leverage and while most

lifters learn the science by "dipping" and other conditions familiar to
lifters, yet better results, less strain and greater development would be
gotten from a fuller knowledge of the human body. Years ago, when it
was considered an excellent feat for a lifter to swing his own body
weight with a dumbbell with one hand, I always said that I could teach
any good lifter to do that in a few minutes.
On several occasions I provided this within fifteen minutes of practice
after advising and demonstrating the principles of muscular leverage.
Many other lifters I aided by just changing their positions. The fact is,
too many struggle at a point when they should simply change the
positions so that the proper muscles could operate.

The sticking point in lifts is one of two things, one, a point when the
muscles are neutralized for the slightest fraction where speed becomes
the greatest factor or the wrong position which imposes the continued
action of muscles that have served their purpose, and from that point
become antagonistic to the action of other muscles that should function
where the others left off. Like lifting, the science of wrestling is in
understanding leverage, otherwise wrestlers could never continue to lift,
turn, and spin an opponent, or scientifically break away.

Just to give you another illustration of the strength of the buttocks, and
the part they play in lifting overhead: Hand-balancers usually have
strong arms and shoulders, but are small in the hips and legs.

Some can press a decent weight standing erect, but can press more
while seated on a chair, which is proof of their deficiency of hip strength
and development.

A man with strong hips will not press as much seated as when erect,
because he misses the support of these powerful muscles.

Actually speaking, the whole body is a co-ordinating unit. It functions

with a constant shifting of levers to give the desired physical effect,
therefore, the more one knows about these muscular levers the more
successful will one be.

Earlier in this article I mentioned the hip lift as being a favorite feat of
the strong showman.

There was another feat which they leaned to in which terrific poundages
were lifted, far greater than is possible by any other method. This was
referred to as a hip lift, but was a misconception created to impress the
audience. The lifter would stand upon a high platform erected on posts.
Swinging beneath the top platform would be another platform that could
be lowered to the floor. A team of horses would be led onto the lower
platform, or perhaps an elephant. The strong man would fasten a
harness around his waist and this same harness would fit over his
shoulders. He would place his hands on two supports, and by pressing
with the hands, lifting with shoulders and legs, he would raise the load
off the floor. When his legs were locked he would spread out his arms,
sometime adding a crucifix lift, using two kettle bells to the feat. The
beholders would be tremendously impressed. In the final stage it looked
like a hip lift, but as you can see, the whole body functioned in this lift.
Other showmen would allow the loaded platform to be gradually lowered
upon the hips while they stood erect. This was no lift at all, but
appeared to be. It was purely a hip support.

The pelvis of the hips has terrific resistance. It forms a natural arch that
cannot break under such feats, which is the reason why such great
poundages can be lifted and supported in the feats mentioned.
Nevertheless, it all involves the muscles, of the buttocks and legs, as
does the leg feat, where the man lays prone on his back with legs
raised, and held rigid while a plank is placed across the feet. The lifter
supports a number of people who are placed on the plank. Twenty
people have been held up in this stunt. It is not truly a feat of leg
strength, but the success of it depends upon the Gluteal ligament
locking the knees during the feat.

When you lift a weight from off the floor to the shoulders; when you
raise a weight to arms' length overhead, and are obliged to bend the
knees to get under the weight and then stand erect, it is the buttocks
that play a strong part in the performance, particularly as you forcibly
erect the body under the pressure of weight held overhead. They are
powerful factors in almost everything we do. It is difficult to estimate
the strength possibilities of the buttock muscles. They are terrific, and it
goes without saying that no body is physically perfect without a trim,
shapely pair of buttocks. They are often referred to as the hallmark of
mankind; nevertheless, a body is grandly enhanced by the physical
perfection of the Gluteal. A fat, heavy, sagging buttocks is unsightly as
much as is a sagging abdomen.
In the last issue of this magazine we displayed a full length pose of Jack
Lalanne. He magnificently displays the masculine order existing
between broad shoulders and trim hips.

For great strength they could be a little larger, as could the legs, but for
shapeliness you will go a long way before you see a better balance of
the male form.

You can tell whether buttock muscles are strong or not by watching how
they form under contraction.

Strong buttocks will fill out the gluteal fold, and a bowl-like depression
will form on the side of the buttock as the Gluteus Medius contracts.
The whole structure will form a solid seem-spherical mound of muscle,
and the curve of the thigh muscle from the groin to knee will be one
sweeping curve.

Speaking about the knee muscular action and formation, I would like to
draw your attention to the internus vastus muscle that forms just above
the knee, joint.

It may seem far-fetched to talk about this muscle in conjunction with

the Gluteal, but it is not. The fact to remember is the Gluteal are more
powerful and unless they are strongly developed the internus vastus is
not able to make progress in development and strength as should be.

If you will take the time to study the leg development of the German
and Austrian strength athletes, you will notice that the internus vastus
muscles are tremendously developed.

In fact, in some cases they are so heavily developed as to be unsightly,

but their attitude is if one must be successful as a weight lifter one must
develop the important muscles to the fullest.
This they do, which goes to prove that the Continental strength athlete
must place a high value of importance upon the development of the
Gluteal muscles, which in turn aid the super development of the internus
vastus as well as all the muscles of the thigh.

Frequently we see a weight lifter toss a weight overhead and fail to hold
it when his arms seem to be fully capable. In this case it is the knees
that fail to lock and support under the depression of the overhead
burden. This is food for thought, so think of it.

When you exercise the buttocks, concentrate upon them. Tense the
muscles and contract them as much as possible from mental
determination as from physical effort.

Seen left: Elmer Farnham, Shamokin, Pa. looks very happy as he poses
for this picture, and why not? Anyone with a body so perfectly moulded
would be happy and proud. Splendidly balanced with symmetrical
muscular contours and compact hips and legs., he is something to look
at.

Moulding the Hips by George F. Jowett