This is a must watch video for anyone who has been suffering with hip/back problems like hip impingement, bulging disc or piriformis syndrome for you may find that you have a glute dysfunction known as butt gripping.
Hip gripping is also commonly known as butt gripping (Dianne Lee). This is where the head of the femur (thigh bone) being pushed forward and out of the hip socket resulting in hip impingement. This person will have trouble with deadlifting and squats in the gym being able to maintain a neutral lumbar curve.
In this video we show you several examples of butt-gripping and how overusing glute exercises creates a non-optimal strategy for transferring loads through your pelvis.
Make sure you read the full article about gripping below
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To navigate quickly in the video below is the table of contents:
00:14 - Strong Glutes Are CRITICAL For Efficient Movement & Strong Legs
01:03 - GLUTE WEAKNESS
02:09 - 3 Roles Of The Glutes
03:55 - It Makes Sense To Strengthen
04:23 - But Can You Overdo It?
04:50 - Butt Gripping
05:57 - What Is The Result Of Butt Gripping
07:32 - How Is It Created?
08:46 - Incorrect Programming
10:05 - Habit & Unconscious Gripping
12:00 - Isolate To Integrate
12:58 - Tempo, Sets & Reps
14:39 - If You Are A Butt Gripper
15:18 - Questions? Comments?
The posterior chain (PC) muscles provide the major torque-producing capacity of the body during the activity of walking and running. From hip extension in walking, to powerful hip extension in sprinting, the Posterior Chain are the key muscles in use. Single leg stance is where we need our glutes the most, and we do this all day whenever we walk. It makes sense to have a strong butt for this reason and the picture above can only be done with a strong PC. A strong PC will help any athlete to produce the explosive movement that is so necessary in competition: have a look at the lower back, gluteal and hamstring musculature of elite level sprinters. The PC, along with the abdominal muscles, also provides core stability for the low back. An emphasis on Posterior Chain exercises in strength programs will help to address some of the typical muscle imbalances that people tend to have.
But........
If you program these great exercises poorly by using excessive amount of reps or holding patterns you begin to ruin the timing of how they actually work.
And this is where you can turn a great exercise into a bad one.
I encourage you to read our articles on various injuries below to see how differently we talk about the glutes and how exercises are used from simple isolation to begin with but progress to more powerful and explosive movements.
This is the key to getting optimal timing and stability of the hip and the power of the glutes as they were designed to be used
How To Strengthen The Glutes
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Piriformis Syndrome Exercises To Get Rid Of Pain In The Butt
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The Single Leg Squat Is The Best Exercise For Lower Limb Injury
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Bulging Disc Exercises & Effective Treatment
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VMO & Knee Pain
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ACL Knee Injuries & 5 Critical Movements You Need
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A great program that details exactly the step by step process of how to isolate glutes and then integrate is found in our Knee Pain Program below
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And if you live in Melbourne and would like to know more about this video or any of our other programs go to our website to request a free consultation
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