Stuff You Should Read Because I Said So - 1/29/14

It's a wonderful morning here in the Carolinas. A balmy 21 degrees and our annual 2 inch snowfall has given me the opportunity to take the morning off work, slowly sip coffee and blog. Every year I find it absolutely hilarious that everything down here COMPLETELY shuts down at the mere threat of an tiny snowfall. Meanwhile, my friends to the north are enjoying -3 temperatures and copious amounts of snow. I'm sure most of you had to go to work as usual today too.

The view from my front porch

After work yesterday, I made a quick stop at the supermarket to grab some essentials (meat, vegetables and beer) and nearly lost a limb due to the horde of paranoid Carolinians stocking up on emergency milk and bread.

The snow is coming!!

Now that everyone is safely confined to their homes, we can proceed with some stuff you should read. I haven't posted one if these in a while, largely because I haven't read a ton of great content anywhere. I suppose I am no different as I didn't post much over the holidays either. 

Anyway, here is the best of what I have found over the last month or so. Enjoy!

 

Paleo: The Good, Bad and the Ugly

Getting Stronger During Fat Loss



Fixing Your Pushup with 2 Simple Corrections



How to Increase Your Chin-Ups



How to Increase Your Bench Press



Setting Up For a Big Squat



Laying the Foundation for Fat Loss



34 Training Tips for Women

Why Your "Cardio" Program is Falling Short

 
Admittedly, cardiovascular exercise has never been my favorite. On a personal level, I have always enjoyed lifting exponentially more than any form of conditioning. My love of strength training and movement (coupled with the fact I once aspired to be a physical therapist) has led me to devote the majority of my professional development to corrective exercise and strength development. Over the last several years I have studied biomechanics, functional anatomy, assessment modalities as well as strength training principles like periodization, basic progressive overload and more.

As I evolve in my professional development, I see the importance of understanding the ins and outs of energy system development. From fat loss to performance enhancement, an understanding of these principles is paramount to my success and the success of my clients. With that being said, the last year or so I have devoted a large block of time to understanding the principles of conditioning and energy system development. The following is a "compilation" of sorts of my research on the subject. This should help you approach your conditioning program more intelligently instead of throwing a bunch of shit at the wall and hoping it sticks.

Cardiovascular exercise is undoubtedly the most popular training modality out there. Walk into any gym and you will see droves of people plugging away on treadmills, ellipticals and stationary bikes. I'm sure you see at least a handful of people out pounding the pavement or riding their bikes on your way to work each and every day.

Aside from nutrition, "cardio" is where many individuals fall short. Whether we are talking about the general fitness enthusiast that wants to look better naked or the elite athlete, most reach a point where they are literally "spinning their wheels". There are two main reasons for this:

1. They don't do any conditioning at all.
2. They don't have an understanding of the correct methods.

I think we all know cardiovascular exercise is good for us. The benefits have been well documented. Most don't make it a priority because they don't like it (cough, cough), or struggle with making time (ie. lazy).

Conversely, dedicated cardio junkies see stalled progress they fail to train smart. Methods used are too repetitive or they fail to supplement with strength training. They let to pendulum swing too far in one direction for too long. This usually leads to stagnation or injury.

To take advantage and "maximize your investment" as far as time is concerned; you must understand how energy systems work. Then you can customize your training to meet your goals.

There are 3 energy systems used by the body to burn fuel:

1. Aerobic
2. Anaerobic Lactic
3. Anaerobic Alactic

A Word About ATP

 
Before we can understand these energy systems, we need to discuss ATP. Adenosine Triphosphate (ATP) is a molecule that provides the fuel your muscles run on. Through a chemical reaction, ATP is broken down and energy is released. This energy is the fuel your muscles run on. ATP acts as your "energy currency". All the food you eat is broken down to be used as ATP in some way.

The Aerobic System

Use of the aerobic system is what most of us think of when we hear the word "cardio". The droves of individuals running, biking and rowing for extended periods of time are chiefly relying on their aerobic system for energy. 

The aerobic system is arguably the most important of the three. It is your foundation. It allows you to recover between sets, reps, and training sessions. It has the highest potential for improvement of the three systems (240%) and provides the majority of ATP needed to fuel your muscles.

A very important detail about the aerobic system is that it uses oxygen to to produce ATP by breaking down fat (mostly). When you see the "fat burning zone" on the treadmill, this is what it is referring to. After approximately two minutes, your body realizes that it needs to rely on fat instead of sugar for energy, so it uses the oxygen you are consuming to break down fat and produce ATP.

While this is all well and good, we need to realize that when you are done with aerobic work, the "fat burning" ends. A well developed aerobic system is paramount for recovery, performance and well being, but it does little to increase your resting metabolism.You might be burning a lot of calories during, but none after.

Advantages of a Well Developed Aerobic System

• Improved Recovery - A well developed aerobic system allows the body to regenerate ATP at a faster rate between sets, reps, circuits, whatever. It also gives us the ability to shift from a sympathetic (fight or flight) state to a parasympathetic (rest and digest) state more quickly and more frequently, allowing for better recovery between training sessions.
• Neuroplasticity - Better aerobic development increases growth factor output in the brain, making us more receptive to changing movement. Ever tried a new stretch or movement and felt your heart rate rise quickly? This is because your body is shifting into "fight or flight" mode. When your aerobic system is more efficient, you will remain in a parasympathetic state, allowing you to adapt to this change without turning into a stress ball. 
• Stimulate Production of Neurotransmitters - Aerobic fitness stimulates the release of dopamine, norepinephrine, seratonin and more. Increasing your sense of well being.

The Anaerobic Systems

Anaerobic systems are capable of producing short bursts of power. Activities like sprinting, jumping, lifting weights and midget tossing are where the anaerobic systems are utilized the most.

Anaerobic systems generate huge amounts of ATP much faster than their aerobic counterpart, but also fatigue quickly. While the aerobic system relies on oxygen and fat to produce ATP, the anaerobic systems rely on glucose (sugar) to produce energy. Glucose metabolizes much faster than fat (4 calories per gram of glucose vs. 9 calories per gram of fat), which is why the anaerobic systems utilize it as the principle energy source. So in laymen terms, anaerobic systems burn carbs.

There are two anaerobic systems:

1. Lactic - relies mostly on glucose - capable of bursts of 100% intensity for up to 1 min.
2. Alactic - relies on creatine phosphate - capable of bursts of 100% intensity for 10-12 seconds. 

I find it important to know the distinction between the two systems, but for the purpose of this post, we will group these two systems into one. 

It is worth noting that when trained correctly, the anaerobic systems utilize carbohydrates during AND after training. This increases resting metabolism for long periods of time after training. 

Advantages of a Well Developed Anaerobic System

• Increased power output - You run faster, jump higher, throw midgets farther, and lift heavier loads more quickly. Mkay?
• Burn more carbs now and later - While the aerobic system uses fats for the majority of its energy, the anaerobic systems use glucose (carbs) to produce energy. From a fat loss standpoint, this is fantastic because the less carbs you have in your body outside of training, the lower the chance they will be shuttled away to be stored as fat later. After training, left over carbs are shuttled away to the liver and muscle cells to be stored for later activity.
• Increase in resting metabolism - Research is a little murky on this topic, but after anaerobic work the body consumes more oxygen (EPOC - excess post exercise oxygen consumption) indicating a spike in resting metabolism afterward.

 So How Do We Put All This Together?

Well, as with many questions in the fitness world, it depends. It depends on your goals and current abilities. As mentioned before, we can't let the pendulum swing too far or for too long regardless of your goals.

The determining factor in what to do is something is a universal principle throughout effective program design:

BEGIN. WITH. ASSESSMENT!

No matter what the goal or where you are in your current program, you MUST continue to assess where you are (point A) and where you need to go (point B) to make continued progress.

Assessing the Aerobic System

There are several methods of assessing the aerobic system, many of them fairly complex. For our purposes I like to keep things simple with two tests. A heart rate monitor is very helpful here.

1. Resting Heart Rate (RHR) - A lower resting heart rate indicates a greater stroke volume (amount of oxygenated blood ejected from the left ventricle with each contraction), a higher level of aerobic fitness, and a less sympathetic dominant nervous system. Measure your resting heart rate (preferably in a seated or lying position). A RHR of less than 60 BPM is considered above average.
2. Heart Rate Reserve (HRR) - This measures recovery after intense exercise and how fast one can transition from a sympathetic to parasympathetic state. Pretty simple here: elevate the HR to 170-180 and measure the duration of recovery needed to reach 130 BPM. One minute is best.

Assessing the Anaerobic System

The anaerobic system is a little harder to assess because of the lack of quantitative data obtained in the tests. Many of these are also dependent on technique and body composition of the individual. For example, an overweight individual probably won't do very well on these tests. I use three tests. Again a heart rate monitor is helpful:

1. Max Push Ups - perform as many as possible with perfect technique as fast as possible. If it takes longer than one minute you are going too slow.
• Above average male: 30-35 push ups
• Above average female: 15-20 push ups
2. Max Chin Ups - Same rules as above.
• Above average male: 12-15 chin ups
• Above average female: 4-6 chin ups
3. One Minute Sprint - To be an efficient sprinter, you must use the entire body, so this is the best measure of anaerobic fitness of the three. Use an outdoor/indoor track, airdyne, or (please don't crucify me for this) elliptical trainer. Sprint as fast and as far as possible and measure the distance covered in one minute and average HR. Greater distance with lower or same HR = improvement. 

Designing a Training Program

Now that you have some real data, you are able to deign a program based on the assessment and your goals. 

Aerobic Training Methods

As stated before, the aerobic system is your foundation. Regardless of how strong and fit you think you are, a well developed aerobic system is paramount for increased performance, well being, and overall health. While just about anyone can benefit from some aerobic work, it is the best form of conditioning for beginners.

• Cardiac Output Method - This method increases the size of the left ventricle of the heart, allowing for a greater stroke volume over time. Perform any activity where the heart rate stays between 120-150 BPM for 30-60 minutes. If you don't have a heart rate monitor, the "talk test" is a serviceable alternative to measuring whether or not you are in the aerobic zone. If you can't talk during training, you aren't in the aerobic zone. 
• Power Intervals - Power intervals increase the strength of the heart. Perform intervals at maximum intensity for 60-120 seconds with a long rest (2-5 mins or a Heart Rate Recovery of 120-130) in between. Again, perform these for 30-60 minutes.
• Tempo Training - Tempo training increases the size of slow twitch muscle fibers, which are dominant during aerobic training. These involve the use of compound strength training movements (squat, RDL, bench press etc.) for a specific tempo. Each rep should last approximately 4-6 seconds. Trust me, these will do a number on you. 

 Anaerobic Training Methods

Again, anaerobic training is the preferred method used for fat loss and power development. It is best utilized by intermediate to advanced trainees. There are several methods used in anaerobic training that go beyond the scope of this post, but I will provide a few examples:

• Strength Training - Heavy weights with moderate to high rest, or moderate weights done for speed with moderate to high rest periods work best .
•  Generally, activities like sprinting, jumping, and throwing done for maximum intensity with lots of rest (1-5 minutes) done for 20-40 minutes work best to develop the anaerobic system. 
• Experiment with ratios of 1/2 - 1/6 work/rest intervals. For example 30s work/90s rest. You will need the rest if performed correctly!

It bears repeating that you must perform repetitions near or at maximum intensity for the given amount of time/reps to develop this energy pathway.

Summary

This has been a little long-winded, so I'll summarize in bullet form:

• You must have balance in your training to achieve maximum results. Conditioning is no different. Both aerobic and anaerobic work should be present in your program.
• Assess first and design a program based on your findings and goals.
• If RHR is above 60 and/or HRR is poor, you are a beginner. Do more aerobic training and get anaerobic work through strength training.
• If fat loss is the primary goal and the aerobic system is sound, focus more on anaerobic training methods. 
• Performance goals are more specific. If your goals are more performance based begin with a more general approach, then tailor your training to be more contest/event specific the closer you get to event day. 

Hopefully this rather verbose post helps you to get more out of your conditioning by training smarter. Have any questions/comments? Leave em' below in the comments section!

Distance Coaching Now Available

The landscape of personal training is changing.

The longer I am in the fitness business, the more aware I become of the limitations of one-on-one personal training. Don't get me wrong, I love helping others to improve their health and sense of well-being. It's a big reason I do what I do, but my scope of influence is limited in a formal in person setting.

Due to a combination of gym protocols, location dependency, and limited time, I can’t always provide my clients with the type of service that I believe they need and deserve. For example:

An effective workout is almost never exactly 1 hour in time

Some protocols call for 45 minutes, some as little as 30. Yet, in order to avoid a scheduling nightmare, I am forced to be with each client for a set period of time. Don't you think your training should take priority over how much time is on the clock?

Personal training is expensive

I absolutely believe I'm worth it, but the reality is that personal training is very much a luxury. It costs in excess of  $200 per week to work 1 on 1 with a personal trainer and that is just not an option for most people. Especially long term. I've seen it several times. The kids need braces, getting laid off, the air conditioner breaks. Guess what the first thing to go is? Now Matt has to shop at Aldi's and is stuck at home with a can of Beanie Weenies.

Limited Availability

I can only be available so many hours in a day, thus a limited amount of time exists where I can accommodate my client's schedules.

So I came up with a solution. Online personal training is quickly gaining popularity in the fitness industry. It is more flexible, and most importantly, much more cost effective.

If you are someone who possesses the necessary motivation, but needs some extra guidance, distance coaching might be a great fit for you.

I have put a lot of time into developing the systems which will allow this to run smoothly. Needless to say, I am pretty excited about it and believe this will be a great service. In order to provide the best service, I am only taking on a small number of clients. If you are interested act quickly! Just click on the distance coaching tab above for more information.

A New Year, Goals, and How I Train

Happy New Year Everyone!

Its been a while since I've posted anything. Sometimes I find myself falling victim to the information overload that runs rampant across the internet. With that being said, after the holidays I felt the need to take a bit of a blogcation and disconnect from cyber space. Admittedly, I haven't been feeling overly inspired lately either.

The last few weeks I have taken some time to think about how I would like to deliver my content from here on out. If you have followed me for any length of time you might notice I take more of an informational approach as I enjoy the teaching/coaching process and hope to impart my Gandalf like wisdom onto the end user. With that being said I will keep things informative, but plan on making things more personal as well. After all fitness is something that is very near and dear to my own heart for so many reasons.  I want to give you a window into my own training and day-to-day in hopes that you will connect with me and draw some inspiration from what I do.

So let me briefly bring you up to speed with what I have been up to the last few weeks.

We traveled home for Christmas and spent close to a week up in PA with family. It was great to just relax and veg out for several days while eating inordinate amounts of Christmas cookies and visiting with family. My family and I have a very close relationship, so I always feel comforted and more grounded after spending some time with them and away from the rat race of life.

After returning from the frozen tundra of Northwest PA, I sat down and made a list of some goals I want to accomplish in 2014. There is one big change I plan on making this year that will consume the majority of my time, but I am not at liberty to discuss it at the moment. Needless to say there are going to be some big changes and challenging days ahead, but I welcome it with open arms. Other goals I want to accomplish this year are:

• Pay off some debt (why do I laugh every time I say this?)
• Finish my garage
• Surpass 550lbs on the deadlift
• Surpass 420 on the back squat
• Be a better husband by being more patient, supportive, and doing one thing I don't want to do every day

I don't want to be a cliché like everyone else and make the "new years resloutions". This is why I call them goals, not resolutions. Setting goals is part of healthy living. We all should strive to be better individuals and accomplish new things regularly.

As far as my training goes, things are going pretty well. I still have aspirations of competing in a meet, but with my other goals I'm not quite ready to make that commitment just yet. I will continue to train hard and heavy, so my lifts should continue to go up provided I approach things intelligently and listen to my body. I don't feel the need to measure my success based on competition. I truly enjoy how training makes me feel and as long as the weight in my training log keeps increasing, I am happy. With that being said, I understand that competing will allow me to truly test my limits and push things to a new level, so it is definitely something I want to do.

I have been using Jim Wendler's 5/3/1 as my base template since 2010 and I really can't say enough good things about it. Since beginning the program I have seen amazing gains in strength and overall fitness. As my strength has improved, I have had to modify the program to continue to see the progress I desire, (add heavy doubles and singles, cycle main lifts etc.) but I still stay true to the roots of the program. If you are serious about getting strong and want to keep things simple, look no further. Also, Jim recently released his latest book, Beyond 5/3/1, and it is absolutely fantastic.

As a side note, for Christmas I received a pair of Rehband knee sleeves. These might be one of the best gifts I have ever received. I am a taller lifter (6'2'') with longer legs, so I have a long way down to below parallel. My knees feel great after using these for just a few weeks and they provide excellent support. If you squat heavy and deep (as you should if  you have the requisite mobility and stability), or do a lot of Olympic lifting, these are a must own.

As you may or may not know, I like to keep things pretty simple regarding nutrition. Ready to have your mind blown? Whole foods, protein, lots of fruits and veggies, and healthy grains like oats and brown rice form the basis of my nutrition. Beer is my vice and that's never going to change, so don't hate. I maintain a pretty good body comp year round, so I must be doing something right. Even Superman had kryptonite so it's ok if you do too. Don't try and re-invent the wheel here. You already know what to do so sack up and make it happen.

Well that's about enough talking about myself. Hopefully this gives you a small glimpse of how I plan on approaching my training and nutrition over the next year. If you have any questions or feedback don't hesitate to drop something in the comments section!

I wish you all success in the new year!

My Take on the Crossfit Debate

A few weeks ago I was back in PA for Thanksgiving. Outside of the bitter cold I really enjoyed the trip. It was really nice to spend some time with family and eat copious amounts of dead animal flesh, stuffing, and various forms of dessert.

Sometime before dinner, my brother in law asked me about my take on Crossfit. This wasn't the first time I had been asked this question, so my response was relatively quick and well-rehearsed. After I shared my thoughts, I started thinking about the frequency that this debate occurs across the interwebz.

First, let me say that I am not a "Crossfitter". I have never stepped foot in a "box" and never participated in a "WOD". I won't get into why. It's just not my bag baby.

So why is the Crossfit discussion so popular? The more I think about it, the more I keep coming back to one response:

WHO CARES??

It is such a tired argument and frankly I'm tired of hearing it.

Sure we can argue the dangers of putting a loaded barbell in the hands of a beginner, the lack of individual assessment, high dropout rate, the rhabdomyolysis scare etc. Next thing you know, Crossfit is going to cause cancer.

I should also mention not all Crossfit facilities are created equal. There are several coaches out there that do a great job assessing and programming for the individual limitations and strengths of their members.

I'm not debating Crossfit's effectiveness. The system has produced some amazing bodies and extremely fit individuals. At the end of the day, the best program is one the individual will stick with long term. You could design the best program in the world, but if the individual doesn't adhere to it, none of that matters.

Crossfit isn't for everyone. The same can be said for powerlifting, bodybuilding, football, and naked twister. But you don't see entire forum threads devoted to arguing the semantics of,  "Right hand green." Do some research and determine what training modality will best fit your goals. Then just give it a shot. If it doesn't work or you hate it, move on and try something else.

Look, it doesent matter what you do. There is always going to be an element of risk involved in any activity. Every time you crawl out of bed, you run the risk of getting hurt.

What's that? You forgot to screw in the lid on your coffee mug? BURN!!

I think you see my point here.

As with any endeavor, the most important thing is identifying the risk factors involved and managing that risk. This can be done with education, good systems and quality coaching. If an organization has these things in place, there is very little to worry about.

In the end, we are all fighting the same fight. The fight against an overweight nation and a sedentary lifestyle. We should all be happy people are willing to get off their asses, move, and lift heavy things.

You don't like Crossfit? That's cool. Just shut your pie hole about it, because nobody cares. Who are you to pee in someone else's Kool-Aid anyway?

So why can't we all just get along?

Is Personal Training Worth It?

Now is the season where some of you might be considering finding a personal trainer to jump start your routine after the sinful mastication you will participate in over the holidays. Some of you might need to lose a few pounds and others might be ready to train for a competition or event of some sort. That being said, I thought it would be a good time to highlight some things to keep in mind when deciding whether your investment is worth it.

Considering what I do for a living, one might think my answer to this question is a resounding YES. While I believe my services are worth the money, the value of training with me depends on a lot more than the services I provide.

After several years in the fitness industry, I have discovered the answer to this question is not as black and white as you might think. There are quite a few different factors to consider when determining whether personal training is really worth your hard earned cash.

Environment

What kind of environment is going to be the most conducive to your success? Some people thrive on the presence of others, while others prefer a more intimate setting.

Large group training is all the rage these days. The most popular group training modalities in the fitness world today are Crossfit and Zumba, with bootcamps coming in a close third. When I mention Zumba I tend to throw up in my mouth a little bit (how many fit people do you see doing Zumba?), but I understand the appeal to some degree.

In a group setting you have a sense of camaraderie where like minded individuals are converging to accomplish a singular goal. This inevitably leads to building some great relationships and keeps people coming back for more. It is also MUCH more affordable that traditional personal training. The caveat to group training is it tends to be a little watered down because it fails to take the wants/needs/abilities of the individual into account. If you don't have specific goals or dysfunction and simply want to exercise, this is totally fine.

Small group and 1-on-1 personal training are a little bit different. The atmosphere isn't quite as electric, but it is a better fit for individuals that want or need a little more instruction. Provided the trainer knows their ass from their acetabulum, you should receive a posture and movement screen to determine strengths, weaknesses, and dysfunction and some individual nutrition and goal setting. If you have very specific goals (athletes) or have some major movement dysfunction, small group or 1-on-1 personal training are going to be your huckleberry.

Lastly we have online personal training. Online training is quickly becoming popular. It is more affordable and provides coaching for those who are motivated to do it on their own. Programming and coaching are done from a distance via Skype and email correspondence. Again, for the more motivated individual with some existing fitness knowledge, it can be a great fit.

Environment is the first thing you need to consider because you need to be in a place that motivates you to keep coming back. Choose a place that is conducive to productivity, filled with a good coaching staff, and makes you feel the most welcome.

Coaching

A good coach is worth his/her weight in gold.

Knowledge of functional anatomy, biomechanics, exercise physiology, and nutrition are important attributes for any coach. You might have to do a little digging to find these individuals due to the high turnover rate and low barrier of entry in the industry. Many trainers get their entry level cert and do nothing to further themselves as professionals. It is important to find an individual who has a solid knowledge base because they are going to be able to identify movement faults, risks, and limitations to design a program to fit your individual needs. Also, the more advanced your goals (or the more jacked up you are), the more seasoned and educated your coach should be.

Just as, if not more important than the aforementioned attributes is the ability to be a good coach. A coach is a teacher, mentor, and motivator. The individual should relate to you on a personal level and be willing to go the extra mile to help you on your journey. A good coach will deliver you the honest truth when you are falling short, and give you the appropriate praise when warranted.

If your prospective trainer/coach does not fit the above criteria, save your money.

If you live in Charlotte, congratulations! Look no further.

Commitment

Maximize your investment

I say this to my clients all the time. At this point, most of them roll their eyes at me when hearing it, but I never hesitate to throw it out there because it couldn't be more true.

Commitment is the most important element in determining the value of personal training.

Many enlist in training services because they are enamored with the novelty of having a trainer. Others believe that exercise alone is the golden ticket.

"Three hours out of  168 every week is enough to get the body I want right?"

If you truly want to "maximize your investment", you have to commit to living the lifestyle. No, an intense weight training session does not mean you have earned the right to consume an entire Grande Meal from Taco Bell post workout. You have to practice good nutrition, recovery habits (ie sleep), and yes even do a little more exercise on your own for it to be worth your money.

Squeezing the most out of your personal training dollar is 90% dependent on what you decide to do with your time outside the gym.

Your trainer can't go home with you and hold your hand, feed you, tell you to put down that 12th beer, and make you go to bed early every night. Those choices are completely up to you.

On a personal level, I tend to expect a lot from my clients. Almost to a fault. The way I see it, they are investing a lot of money to work with me, so I take it upon myself to deliver the greatest value possible. For me, training is the opportunity to teach someone. The old saying "Give a man a fish, feed him for a day. Teach a man to fish, feed him for a lifetime" could not be more true in my case. My most successful client relationships are not trainer/trainee, but rather teacher/student.

In this business, you only get paid for done. I expect to see progress because I am good at what I do and am willing to invest the time and energy into achieving a result.

If you show me the commitment, you will get it back on my end ten fold. Show me no commitment and expect little in return.

Summary

Keep in mind I am NOT trying to discourage anyone from seeking out a trainer. This is my livelihood after all. I am simply attempting to make you aware of the requisite requirements to get the most out of your money.

Seek out the right environment, a good coach, and commit to the process. If you do these things, personal training is worth every penny.

5 Ways to Improve Glute Function

photo credit: muscleandstrength.com

First impressions are kind of a big deal. You can determine a lot about someone within the first couple minutes of meeting them. There are usually a few things that stand out like a nice watch, big smile, eye contact, or shoes. From a physical standpoint, you can usually tell when someone takes care of themselves. As a fitness professional I can appreciate things like good posture and muscular development. Among other attributes, I think many of us can appreciate a set of well developed glutes.

What, you thought Kim Kardashian was famous for her talent?

Aside from the obvious aesthetic appeal of a well developed backside, proper glute function is essential for injury prevention and athletic performance. There have been numerous studies done on how better glute function translates to knee, hip, and low back health in addition to contributing to better performance. 

Basically, a better butt is almost as awesome as Arnold Schwarzenegger riding a unicorn while drinking Wild Turkey and slaying communists. All while AC/DC is playing in the background.

So sad I couldn't find a picture of that...but I digress.

Unfortunately, many have what Dr. Stuart McGill calls "gluteal amnesia". Due to the sedentary nature of our society, we spend more time sitting on our glutes than we do using them. Most people have no idea what ideal hip extension looks or feels like. As a result we have more marshmallow asses and low back pain than buns of steel and bulletproof spines.

Here are a few things you can use to wake up those glutes.

1. Know What Proper Hip Extension Looks Like

You might think I would start with a long list of stretching and corrective exercises, but before you go down that road you need to know what proper hip extension looks like. Many are quick to jump into a corrective strategy without addressing whether motor control is the real issue first. A little bit of coaching can go a long way.

There are several different hip extension exercises out there, but I find the easiest way to teach it is with a simple glute bridge. Lie on your back, bend the knees, brace your abs and drive the heels into the floor to lift the hips as high as possible. Give your glutes a good squeeze at the top.

photo credit: motherfitness.com

Notice in the image above how there is a straight line from the knees, through the hips, and all the way to the shoulders. This is the position the hips should be in at the top of every rep of squats, deadlifts, kettlebell swings, and most other lower body exercises that are performed. If you can achieve this position AND feel a good contraction in the glutes, you may be ready to progress to more advanced variations.

Conversely, if you feel your hamstrings light up like a Christmas tree your glutes probably aren't firing properly. If this is the case you need to address a few other things first.

2. Learn How to Breathe Properly

I have covered breathing at length before, so I won't belabor the point here.

Proper pelvic alignment is essential to proper glute function. If you don't know how to breathe properly, chances are the pelvis is already out of alignment due to an accessory breathing strategy. If the diaphragm isn't doing its job, the hip flexors and paraspinals will most likely be picking up the slack and contributing to more anterior pelvic tilt.

Try some crocodile or 3 month breathing to get yourself right. Get on the floor and knock out 10-15 deep diaphragmatic breaths with a full exhale.

3. Stretch the Hip Flexors

Piggybacking on my last point, stiff hip flexors can pull the pelvis into an anterior tilt, thus limiting the glutes' ability to extend the hip.

There are several reasons for short and stiff hip flexors that I will not get into here. It is sufficient to say some extra stretching for this area can help. There are many examples of effective hip flexor stretches out there on the interwebz, so I'll let you do the homework.

4. Train Anti-Extension

After you have loosened things up a bit, you need to cement that new mobility with some stability work. Training the anterior core to resist lumbar extension is essential because it allows the hips to fully extend without extra spinal motion.

In layman's terms, the spine should stay still so the glutes can do their job.

My favorites are ground based core exercises like dead bugs, pullovers, plank variations, and ab wheel rollouts.

5. Train the Glutes Directly

Now that you have addressed potential weak links, its time to get into some direct glute work.

I didn't used to be a huge fan of glute bridges and hip thrusts, but after incorporating some of them into my own training and programming I have changed my tune. These are also a great way to train hip extension for individuals that don't tolerate spinal loading well (ie. back pain).

SL Hip Thrust

Barbell Glute Bridge

There are a few different options here and different ways to load each. Just make sure you brace your abs, drive the heel into the floor with each rep, and get a full contraction in the glutes at the top. I actually just came across a post on Greg Robins' site that went up today on hip thrust variations. Check it out here.

Give these a try and enjoy the soreness.

Summary

Whether your goal is to sculpt a more aesthetically pleasing backside, reduce pain, or to improve your performance, the glutes merit some direct attention in any training program.

Keep in mind you can do all the hip thrusting and stretching in the world to make your butt look better, but if your nutrition sucks nobody will take notice.

Put the above points into action and you should be happy with the result.