I’ve covered the five exercises I like the least, the five I like the most and now I’m giving you the five you should be doing. As all of you know I’m a HUGE proponent of training the glutes. As far as I’m concerned there are the glutes, and everything else is secondary to that.
So, if you aren’t training the glutes darn near daily, you’re missing out on a golden opportunity to build strength. Recently, I’ve had my bridge form adjusted by Jason Agrella, and it has made a HUGE difference in how I’m moving. I feel dime CRUSHING strength in my derier I haven’t felt in a while.
Here’s what you need to do to feel the same amount of “fun:”
1) Get into bridge position on the floor.
2) Set a clock for 3:00 mins.
2.5) Take an inhale.
3) Start the motion by pushing into the floor with the heels as you exhale. This is where a lot of people get out of form. They initiate the movement by thrusting the quads/hip flexors into the movement first eventually getting to the glutes rather than initiating the movement by pressing the heels into the floor first.
4) When you get to the top of the motion, while still exhaling, push the heels into the floor even harder to activate the glutes that much more. By time you get 1-2 mins in, your butt muscles should be on fire.
If you can’t do a push up on the floor, WHAT’S WRONG WITH YOU?? Well, actually nothing, most likely. In all honesty, everyone should strive to be able to do a minimum of five pushups on the floor. It is no secret I am not a fan of knees on the ground for pushups. I’ve seen first hand how much longer it takes to get someone to be able to do regular pushups using this method.
You’re always better off starting with placing your hands at chest height on something that doesn’t move as you perform the movement. If it is too easy, move lower until you find something that presents a challenge on the 7th rep of a set of 10. The goal is to get to the point of doing them on the ground as quickly as possible.
1) Set hands with thumbs at the midline of the chest.
2) Elevate the rib cage and push it out to activate the mid back.
3) On an inhale, lower yourself toward your hands.
4) At this point the glutes and abdomen should support you WITHOUT having to be consciously flexed.
5) At the bottom of the motion, begin to exhale as you push away from your hands.
6) As you push, corkscrew the elbows into the rib cage. This pins the shoulder into the proper position and gives you more power to press.
7) At the top of the motion, inhale and repeat.
This is by far the most neglected piece of an exercise program. If you sit in a desk all day, you should do this. If you ride a bike a lot you definitely need to be doing this. If you have a 98.6 degree temperature and pulse, you should be doing this. See where I’m going with this?
One of the easier ways to do this is to sit cross legged on the floor with your hands at your sides. Push you chest out at a target in front of you as far as you can to activate your mid back muscles (upper and lower trapezius muscles). Once you’ve hit the point of not being able to get further, push out some more.
Do this three times for :30 each, and you will notice your hips unlock and give you more power than you thought you had.
Do these exercises 2-3 times per week, and you will see not only strength, but your overall movement quality improve quite a bit.
Alright get on it people!
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THE COMMON SENSE FINE PRINT!
Never attempt any new exercises mentioned in the Fitness411 blog without a thorough evaluation from a physician, personal trainer, strength coach, athletic trainer, physical therapist or sports chiropractor.