Tag Archives: activation
The Gift of Glutes & Gains
We are in the time of giving and because of this I would like to give you a nice little set of tips to fire up your glutes before squats and then I have a challenge for you.
1 – Band Crab Walks
Wrap a band around your ankles and shuffle from side to side (3-5 sets each way, repeat 3-5 times).
2 – Kettlebell Swings
Max effort swing, make sure you dive your hips through and really pinch those glutes hard. Do 3-5 reps for 3-5 sets.
– Load a barbell with your bodyweight (you can try 1.5xBW if you consider yourself strong or 0.75xBW if you think BW will be too hard).
– Set a timer for 5min.
– Perform as many squats as possible in the time limit, ideally without putting the bar back in the rack. You can hold the weight at the top as long as you need, just don’t rack it until the time is over or you die (figuratively speaking that is, not literally).
The simple activation exercises will have your glutes screaming by the end of this, not to mention you will create a massive hormonal disturbance (increasing testosterone, GH, etc) but also a massive EPOC (excessive post-exercise oxygen consumption). Chuck in some pressing/pulling movements and you will get a great workout with great results.
Basically you will get all the gains for Christmas this year if you do this 2-3x per week.