Category Archives: Glute Development

How To Glute Bridge : Best Glute Exercises for Men & Women

In this 3 minute video you’ll discover…

*The One Technique Cue to instantly improve glute muscle fiber recruitment during a glute bridge  (2:07)

*The proper way to set your hips and back to get maximum glute activation

*Learn the reason why you shouldn’t go all the way up on a glute bridge

*The Typical way a Glute Bridge is done (0:43), but what you should do instead really develop glute muscles

*(0:57) Do this to set yourself up in the #1 Best Pelvic Position before doing glute bridges

 

HOW TO BENCH PRESS CORRECTLY FOR BEGINNERS

Learn how to bench press correctly. Build bigger and stronger upper-body and reduce the risk of serious injuries.

This is ideally for beginners. You got to do how to do it right. In this video, I will show you how to position yourself to perform it simply.

That way you can get the most benefit of the exercise and build more muscles.

 

If you wish to learn more and get better just click this link and sign up or subscribe to my YouTube channel.

10 Steps for Barbell Squat Technique: Shoulder placement and setup for squats

I developed this routine for getting under bar after watching Sam Byrd set up.  Dan Green always admired Byrd for his squat set up, and man does Byrd wedge his traps against that bar tight.
Here’s a video I made about it.

If you don’t have time to watch the video, just add it to your watch later list on youtube.
But I want to give you some thoughts  on it in case you can’t watch it right this moment…
10 Steps to how I set up my squat
1.) Start the approach of the bar like a bench press,
2.) Dive underneath and tuck your head under and slide on to the top of your traps.
3.) Squeeze your shoulder blades tighter.
4.) Pull the bar apart and dig elbows down to activate lats.
5.) Slide your body bar up for a Low bar back squat position.
6.) Get hips in neutral by screwing your feet into the ground
7.) Big Breath.
8.) Unrack
9.) 4 steps out
10.) Squat!!
To a bigger deadlift,
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Ryan’s Deadlift Seminar for Training Staff and Glute Anatomy Review

Apologies for any typos, this is a draft of the final article but is also an outline 

Deadlift Variations to be discussed

1.) Conventional Deadlift & Pause Deadlift

2.) Romanian Deadlift

3.) Stiff legged Deadlift

4.) Sumo Deadlift

5.) Deficit Deadlift

6.) Snatch Grip Deadlift

7.) Clean Grip Deadlift

8.) Block pulls and Rack pulls

“Deadlifting wrong is like driving on the highway on 2nd gear. You might get from point A to point B, but you’ll do it at cost that is often not worth the amount damage it would do to the engine.”

The most important thing

It’s important that you prioritize the spine. It’s quite common that our clients have very tight hamstrings that prevent them from reach the bar in the ideal position without rounding the lower back. Under most circumstances it’s best that a client squat down to the bar to position for a deadlift then tighten into their hamstrings. The purpose of all of this is to maintain neutral spine.

Context for Deadlift talk

Competition Deadlift for Powerlifting & Crossfit

Training specificity is paramount. Why are you teaching the deadlift for what purpose? In powerlifting you’re trying to maximize all avenues of leverage to lift the most amount of weight following the rules of the sport. The judge will say “platform ready.” You attempt your lift. You cannot use the top of your thighs to help the weight up. This is known as hitching.

In crossfit there are powerlifting type like ladders but hitching is allowed. It’s part of the sport.

In crossfit and work capacity type events, reps is the goal in the shortest period of time. As in powerlifting you’re trying to be efficient, but instead of a single repetition, you’re doing over multiple reps.

As you know I’m not a crossfit expert, but in multiple rep (especially high reps) there are 2 things I think about when it comes to using all the rules to your advantage. Bouncing the weight off the ground (touch & go) and rounding the the upper back. The rounding of the upper back “rule” works in powerlifting also. It helps reduce range of motion. Getting a rebound from a touch and go bounce along with a rounded upper back will allow for the shortest distance of travel possible.

Sports are about pushing human limits, sports have their risks. I’m not debating weather this is safe. I’m simply talking about how to use the rules of the sport to your advantage.

Deadlifting for your clients

Conventional Deadlift and RDL are the 2 movements that are most useful for clients in our gym. For those interested in olympic lifting, doing a clean grip style deadlift will also be useful.

The approach of what a deadlift should be viewed as is follows: picking something off the ground with a flat back (or neutral spine). This is is by far the most useful thing you can teach a client when teaching the deadlift. Can you touch the ground without compromising spinal position?

Glute Aesthetics from Deadlifting

Who doesn’t want a nice butt? Based on the way the gluteus maximus muscle fibers run, deadlifts are the best way to build the “shelf” of the glutes. Others might disagree, but that’s my opinion. This is all deadlifts. Sure squats work also, so that’s why do both. Some clients will progress better with one movement better than the other. Progression is important because muscle size is related to how much you can lift. For the purposes of this conversation usually means 3 rep max or a 5 reps max. A 1 rep max is great, but most people are not skilled enough to do a 1 RM safely.
10/2/14 Update:
There is more to this article..but I wanted to post it sooner. It will be updated at a later date after I give my talk.

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