Get Stronger & More Explosive JUST with Glute Practice
The short answer
Practicing glute activation — deliberately firing your gluteus maximus before and during training — can improve how well that muscle recruits during strength exercises, which carries over to greater strength and power. In this episode, coaches Jerred and Joe walk through a study on glute activation and why this often-neglected muscle deserves dedicated practice.
Episode 153 of The Garage Gym Athlete Podcast is up!
Get Stronger & More Explosive JUST with Glute Practice
This week we have Jerred and Joe on the podcast! The two coaches are talking about glutes today. The glute is such an important and sometimes neglected muscle when it comes to strength and power. They look at a study that shows how activating your glutes can increase your performance! For this week's Meet Yourself Saturday workout we have Backbone. This one can be a doozy so make sure to pick up some useful tips on this one!
What the research says
The episode is built around a study on gluteus maximus activation. The research found that activation training — doing targeted work to "switch on" the glutes — facilitates better gluteus maximus recruitment during weight-bearing strengthening exercises. In practical terms, that means a short bout of glute-activation practice can help the muscle contribute more during compound lifts and explosive movements, rather than letting other muscles take over. The takeaway from the coaches is simple: don't assume your biggest muscle is doing its job — practice activating it so it actually fires when you train.
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IN THIS 60-MINUTE EPISODE WE DISCUSS:
- Activating Glutes
- Increased Performance
- Backbone
- Glute Practice
- 1,000 meter Row/Run
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper…
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Want coaching that programs activation and accessory work for you? Train with us as a Garage Gym Athlete.
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Frequently asked questions
What is glute activation?
Glute activation is targeted practice — often light, focused movements before a workout — meant to "switch on" and engage the gluteus maximus so it fires properly during your main lifts.
Can activating your glutes really improve performance?
According to the study featured in this episode, activation training improves gluteus maximus recruitment during weight-bearing strengthening exercises, meaning the muscle contributes more during the movements that build strength and power.
Why are the glutes important for strength athletes?
The glutes are a large, powerful muscle group central to hip extension, which drives squats, deadlifts, jumps, and sprints. When they're under-engaged, other muscles compensate and performance can suffer.
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