Does Your Client have Grumpy Glute Syndrome or GGS? As you continue to gain a better sense of how to effectively train for Specific body types, recall that certain postures will carry an anterior tilt of the pelvis? This postural imbalance may cause ‘misfires’ throughout the posterior chain such as the glutes and hamstrings. When the medial glutes are not activated during an exercise such as squatting and the dead lift, compensations can carry over to the lower back or the hamstrings which could become a painful process. Watch out for this, especially if your clients ASIS tends to lean forward—this is lordosis. So if they carry a big C-curve to your low back, an adequate warm up is especially key to a successful workout session. The NAFC recommends warming up doing cardio prior to stretching, never attempting a ‘cold’ stretch. We suggest having your clients do the following as a warm-up for a stronger and stable workout session. Here are 3 simple exercises that shouldn’t take more than 5-10 minutes. 1. Low lunge, to stretch hip flexors- hold static for 30-60 secs (2 sets) 2. High bridge, lengthening tailbone toward feet (do not tuck your tailbone; this is not the same as a yoga bridge); engage the buttocks. 3. Superman or Super Girl- reach single leg back, focus on internal rotation of the hips, squeeze buttocks. Trainers- we want to here your feedback. Can you think of others? Remind your client to push or drive the hips forward, and to focus on the hips being the driving force during their squats. See you later this week for more on how to use the 3 Planes of Movement, more nutrition tips and proper wrist placement. Enjoy an injury-free, fun training session!
Posted on: Wed, 28 May 2014 16:20:45 +0000
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