My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
That’s why we tell all of our members to squeeze their glutes as much as possible!
So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress. Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
What do the glutes do?
They are responsible for:
Hip extension (moving the leg behind your hip)
Hip abduction (moving your leg to the side)
Hip external rotation and internal rotation (pointing your foot internally and externally)
Raising the body up from a forwardly displaced position (think deadlift)
Lifting the body out of the stooped position (think squat)
Femoral, patellar and tibial alignment (knee pain? check the butt!)
Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
Keeps the pelvis level for walking and running
Strong glutes basically help you cook better and look good doing it 😉
Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries. If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.
That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch! It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating! The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.
6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough. But for now – do this exercise every day, shoot for 100 reps at a time. Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day
Do you think you might have a weak butt that is contributing to join paint? We have a perfect program for you, it’s called our “Stronger You” program and it’s only $199 for 6 weeks, click the image below for more info.
When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be. Plus, they are generally intimidated! Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming. So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time. PLUS! Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating. After all…it’s just a ball with a handle.
According to a recent study by American Council of Exercise demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
Increased ability to go longer during runs – without running.
Increased ability to go faster during runs – without running.
Increased strength in core, glutes, hamstrings AND back.
Those glutes weren’t given to her. They were earned!
Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively. However, (THANK GOD!) we now know that’s not true! They are a muscle just like any other muscle and can respond to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.
A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be. Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.
Looking at that booty! You don’t get that by running slow.
That’s great if you want a better looking butt! Check out our 30 days of glutes challenge and start rocking a tighter butt that:
Will help protect your lower back from injuries.
Help you in almost all sporting events.
Will fill out your jeans better! No one wants a desk ass.
Don’t forget to squeeze your glutes at the top of every motion!
Do you want a stronger and more sculpted butt? Sign up for our 6 week Stronger You program!
If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training. Most knowledgeable Fitness Trainers are going to have their clients deadlift. Why? What’s the benefit of doing this exercise and why do we have ALL of our members do them?
What is the deadlift?
The human body is an incredible piece of machinery capable of moving in all sorts of ways, from throwing to sprinting and flipping – the ability for your body to express movement is only limited by your ability to safely control that movement. When we sit down to design a program, we break down all of the different ways your body can move into 7 “Primal Movement Patterns.”
– Push (push ups)
– Pull (pull ups)
– Squat (back squat)
– Lunge/step (post lunge or step ups)
– Lift/hinge (deadlift or good morning)
– Locomote (sprinting)
– Twist (throwing)
By doing this, it allows us to design effective and simple programs in a relatively short period of time that yield fantastic results and are easy for the client to perform.
The deadlift is a hinge or lift movement, meaning, you are picking something up off the floor and bringing it to hip level or you are holding something at hip level or someplace and only moving your hips.
What are the benefits of the Deadlift?
There are very few exercises that work every muscle in your body quite like the DL. From your hands to your feet, a properly performed DL will work everything. See below – that’s a shit load of muscles used!
From a real world standpoint, the benefits of a DL are simple – it allows you to pick something up from the ground with confidence and without fear of injuring yourself. This could be something light, or this could be something heavy.
The DL also teaches you how to BRACE. Bracing is a term we use that essentially means two things:
– Tightening your core (*see below for a brief note on core) to allow good force transfer between ground and hands.
– Teaching you how to breathe under load before you exert yourself. Believe it or not, people injure themselves not because the weight is too heavy, but because they don’t know how to breathe and exert themselves at the same time.
* a note on the core – old school core definition was your midsection, i.e. your stomach muscles. The new 21st-century core definition has the core starting at your pelvis and continuing up to your shoulders encompassing MUCH more muscles.
Who shouldn’t deadlift?
First, everyone should deadlift, but not everyone could deadlift the same way. We will cover the different types of deadlifts in a future blog post. Remember – if you pick something up – you deadlift!
However, before you deadlift, you need to get with a competent coach that knows how to deadlift and can teach you effectively. Like a KDR coach!
½ cup creamy peanut butter
1 cup old fashioned oats
½ cup ground flax seeds
1 tablespoon honey
2 tablespoons unsweetened cocoa powder
1 tablespoon chocolate protein powder
2 tablespoons water
It’s easy peasy!
Combine all of the ingredients in a medium bowl.
Stir to combine.
If mixture looks too try add a bit more water (1/2 tablespoon at a time).
Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into 8 bites and store in the fridge for up to a week.