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 Post subject: Glute Training/Contreras
PostPosted: Fri Aug 20, 2010 2:32 pm 
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Powerlifting Ninja
Powerlifting Ninja

Joined: Sun Dec 24, 2006 10:36 am
Posts: 1046
This is a follow up to Jungledoc's post of Contreras EMG studies on the Deadlift. Interesting how on thing lead to another.

Kenny

The Schorcher Glute Machine
http://www.bodybuildingweekly.com/vip_w ... kouts.html

Hip Thurst Video
http://www.youtube.com/watch?v=hCm-70-9 ... re=related

Single Leg Hip Thurst
http://www.youtube.com/watch?v=hhhD-nTDBMo&NR=1

Glute Exercises Part I (Supine-Bridge Progression)
http://www.youtube.com/watch?v=ikQ5Jrez9WQ&NR=1

Glute Exercises Part II (Prone-Quadruped Progressions)
http://www.youtube.com/watch?v=LRRWY4XE ... re=related

Glute Exercises Part III (Abduction/External Rotation)
http://www.youtube.com/watch?v=ZluRAehr ... re=related

Glute Exercises Part IV (Load Vector)
http://www.youtube.com/watch?v=duRci65g ... re=related


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PostPosted: Mon Aug 23, 2010 12:37 pm 
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Posts: 1455
I did some of those deep-ROM hip thrusts from the third link. That brings in a lot of isometric knee-joint hamstring contraction. I like them and will do them again.


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PostPosted: Mon Aug 23, 2010 5:41 pm 
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I like the hip thrusts. Bridge-ing is probably more of a perfect glute isolation, but I like getting a little more whole body in with the hip thrust. And by concentrating on the squeeze at the end of the exercise, I still get the glute isolation benefit. It does load my lower back a little, even trying to keep perfectg form, but probably an OK amount. Just take it as a little erector spinae training that sneaks in.


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PostPosted: Mon Aug 23, 2010 6:39 pm 
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Joined: Wed Aug 18, 2010 11:14 pm
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Thanks for the glute exercises. I'm going to try lots of these.

My trainer assigned me glute bridges with a pilates ring. One variation, I do the bridge then squeeze the ring at the top; the other I do the bridge with the ring outside my knees and pull apart.

I haven't seen anyone else at the gym doing any of the exercises Contraras is doing. I've only seen other other person using the glute machine.


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