Image Source: EliteTrack.com

If you spend a lot of time seated, or if you travel a lot in vehicles or in airplanes, then this post is for you.

Also, if you are an athlete and your sport requires you to be able to perform powerful movements with the lower body, like jumping and bounding, then this post is for you.

In addition if you run, whether in sprinting fashion or distance, then this post is for you.

And if you participate in strength sports or feats of strength, then this post is for you as well because today I am going to show you how you can get more power out of your glutes which will lead to better striding power when running, better leaping and jumping power, and better executtion of posterior chain strength movements such as deadlifts, cleans, throws, and braced bends.

Importance of the Glute Muscles to Sport, Strength and Power Movements

Your Glutes are some of the most powerful muscles in your body.

They are heavily involved in Power Movements like jumping and sprinting as well as directional changes.

Unfortunately, if you spend a lot of time sitting down, then you might be making your Glute strength disappear.

You see, when you are seated, your hips remain in a flexed position. Over time this joint angle at the hip can cause the hip flexors to shorten and tighten.

The image above from Human Kinetics shows the relationship between the front of the body and the rear. With tight hip flexors, generally comes weak lower abdominals and conversely, the muscles on the opposite side, the lower lumbar muscles and the glutes get weakened and can’t do what they are meant to do.

When the hip flexors shorten like this and become tight, they can actually hinder the amount of power your glutes can generate because they will keep your hips from extending correctly in the movements we mentioned earlier, such as jumping, running and other unilateral and power movements.

To illustrate this a bit better, imagine trying to jump up in the air, but attached to your waistline is a chain on either side, connecting you to the floor, and just as you are about to really get some drive going, the chains hit their maximum length and won’t allow you to explode. That is kind of what is going on when you have tight hip flexors.

Two of the main reasons to address this issue are stretching the hip flexors and activating the glutes.

Understanding the Hip Flexors

In the image above, you can see where the hip flexors are located, and where they attach. A lot of people don’t realize the actual articulations of the hip flexors.

Per Wikipedia:

Origins: The Psoas major originates along the lateral surfaces of the vertebral bodies of T12 and L1-L5 and their associated intervertebral discs. The Psoas minor, which presents in only some 40 percent of the population, originates at the transverse processes of L1-L5. The Iliacus originates in the Iliac fossa of the pelvis

Insertions: Psoas major unites with iliacus at the level of the inguinal ligament and crosses the hip joint to insert on the lesser trochanter. The Psoas minor inserts at the iliopectineal arch, the thickened band at the iliac fascia which separates the muscular lacuna from the vascular lacuna. femoral nerve, L1, L2

Common Hip Flexor Stretches

For individuals who have tight hip flexors, one of the ways to correct the situation is with stretching. Below is a commonly used stretch and some slight variations in order to intensify it.

Kneeling Hip Flexor Stretch

One common Hip Flexor stretch is the kneeling hip flexor stretch. Just getting into a position like what is shown above is not good enough, however. You must keep the torso upright and as you move forward, keep the pressure directed into the hip flexor muscles themselves. Improper angling here can result in stretching the quad. The quad originates on the ilium so its path is similar to the hip flexors. Not that there’s anything wrong with stretching the quad, but the purpose of this stretch is the hip flexor.

With Arm Raised

This stretch can also be intensified by raising the arm on the same side as the leg being stretched.

With Foot Elevated

As your flexibility increases, the rear foot can also be elevated to increase the stretch on the hip flexor and the quad as well.

Again, this is just one stretch that you can do for the hip flexors, along with a few modifications. In a bit I am going to show you another exercise to try that actually stretches my hip flexor even better while activating the glutes at the same time.

How to Activate the Glutes

When tightness on one side of the body inhibits a muscle on the opposite side of the body, we often have to retrain the muscle to fire properly. In the case of Glutes that have been shut down, the athlete has probably learned to use the hamstrings and muscles of the lower back to provide the force needed for hip extension. We have to get the body back in tune by training the Glutes to fire when they are supposed to.

Glute Bridge

Perhaps the most common of Glute activation exercises is the glute bridge. This movement can be done with one or two legs, and can be modified by extending a leg or by adding resistance, such as chains.

Quadruped Hip Extension

Quadruped refers to being on all fours. One leg is then lifted upwards by means of the Glutes. Very simple to perform, but attention must be put forth not to cheat or use momentum.

Fire Hydrant

Named after a dog lifting its leg to mark a fire hydrant, I learned this movement from Joe Defranco, and in particular, I learned that you don’t half-ass this movement (sorry for the pun, but I had to). The way I heard Joe describe this movement is to imagine you’re sneaking into a house through a very large window. Perform the exercise by carefully pulling the hip around the full range of motion, slowly and deliberately. Doing the exercise like this REALLY helps you feel it. Don’t just go through the motions.

How to Do Both at the Same Time

There is absolutely plenty of value in performing the above exercises. I have done all of them and they have worked for me in varying degrees.

However, recently, when shooting footage for a DVD on Braced Bending, I stumbled onto an exercise that actually is highly effective at stretching the hip flexors while getting an extremely intense contraction from the glutes. In fact, of all the Glute exercises I’ve ever tried, none of them can compare to the heightened contraction of this maneuver.

I call this move the Knee Driver, because I was using it to demonstrate the initial kink used when braced bending things like steel bars, wrenches and other odd objects. In the initial kink, you use the strength of your glute to drive your knee into the bar to get it to bend, thus the Knee Driver.

Knee Driver

For me, I have never felt a Glute Exercise that caused such a deep and hard contraction of my Glute Muscles. I mean, this exercise balled my glute up so tightly when I first tried it that I could not believe it, plus it stretched my hip flexors at the same time, and I have done it just about every workout since then in order to get my Glutes ready to go.

I like to perform this exercise for two sets with each leg and to do at least 6 to 8 good solid contractions per set. I don’t even bother with a lot of the other glutes exercises I used to do, because the contractions pale in comparison to what I get out of the Knee Driver.

I encourage you to give this a try and report back what you have found and how it compares to other exercises you have tried.

All the best in your training.

Jedd

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Each and every day I get new visitors to my site. If you are new, I want to welcome you.

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I want to share with you some of the most popular videos I put up last year.

I looked at all of my videos on YouTube that I uploaded last year and grabbed the top 10 most popular ones and pasted them below.

As you will see, I have three main focuses in my training.

First and foremost is Grip Strength. I work to develop as strong of a Grip as possible for the Grip Contests I compete in and because I have seen the benefits of a strong grip in my other training. Also because I love Grip Training and Grip Sport so much, I love talking about it here on the site, sharing my experiences and helping others succeed.

Next, I love Strongman Training, both Strongman like the competitions involving Atlas Stones, Log Lifting, and Odd Objects, and Strongman style training involving Feats of Strength such as Bending Nails and Tearing Cards.

Finally, I do a great deal of training with the objective of building muscle and strength. While I am not the biggest, most muscular, or strongest, I am very well rounded and understand the proper technique of lifts and want to make sure readers do lifts correctly and safely so that they can enjoy their training and see benefit.

It’s really all about helping others succeed in their goals. Much of what I post is based on questions I get from readers who are shooting for goals and want to know how to get there. Helping you attain your goals is awesome for me, so keep me posted on your journey.

So, again, make sure to subscribe to my newsletter and make sure to subscribe to my YouTube channel, so that you are always up to date on what is going on here at DieselCrew.com.

Now let’s check out 2011′s top videos – Enjoy!

#10 – How Often Should You Train with Grippers

Grippers are easily the most popular form of Grip Training and one of the biggest events at Grip Competitions. Unfortunately, there is not nearly as much good information about Gripper Training as there are people trying to sell them, so I put out this and many other Gripper Training videos last year.

Check out the post here on Diesel: Gripper Training Questions

#9 – Slim Lever – Grip Strength Challenge for Slim the Hammer Man

Of all of the Grip Strength Challenges I ran last year, this one was perhaps the most special, because it was devoted to Slim “the Hammer Man” Farman, who was recognized by being inducted into the York Barbell Hall of Fame Last Year. The Slim Lever is a very intense sledge hammer lift, and if you can do it by the rules described in the video below with a 16-lb hammer or heavier, then you are the freakin’ man!

Check out the post here on Diesel: Slim the Hammer Man Farman

#8 – Full Body Tension Movement – Camel Clutch (posterior chain)

For this one, I wanted to figure out a way to replicate some of the effects of the Glute Ham Raise, if you don’t have one. This variation is something that someone can do to blast the posterior chain until you save up your loose change to get the real thing.

Check out the post here on Diesel: Innovative Posterior Chain Training

#7 – Backwards Blob Lifting

See more Blob Lifting Videos

#6 – Build Muscle Mass and Strength – How to Do Rows the Right Way

I hate when I see exercises being done incorrectly on the web. It’s one thing to do them incorrectly if you have been training for many, many years. However, when new trainees see long-time veterans doing movements on-line incorrectly and they try to replicate that form, the new trainees can get hurt pretty badly. Since Rows are such a beneficial movement, I wanted to put this one out there and people seemed to get a lot of value out of it.

Check out the post here on Diesel: How to Perform Dumbbell Rows

Those are 10 through 6 for the year’s most popular videos. Check back later in the week for the rest of the 2011 Top 10 Most popular Videos.

Make sure you are up-to-date. Sign up for updates in the box below.

All the best in your training,

Jedd

Programming Your Movements for Muscle Gains

In Part I of this Build Muscle The Right Way Article Series, I spoke about the three most important keys I use for building muscle and gaining strength at the same time: Multi-joint Movements, Training for Power and Speed, and Working for Muscular Balance. You can read Part I here: Keys to Muscle Building.

Sample Upper Body Training Split

In Part I, I put a lot of emphasis on maintaining antagonistic balance so that you do not develop muscular imbalances that will cause you trouble later on down the road. Also as I stated Part I, if you perform your complementary Push and Pull movements on the same day, it can be easier to keep everything balanced. However, because I spend so much time training for Grip Strength, I run out of time in order to accomplish everything I like to do, so I split the two days up. Lately, my split has looked like this:

• Week 1 – Day 1: Push, Week 1 – Day 2: Pull, Week 1 – Day 3: Lower, Week 1 – Day 4: Grip Specific
• Week 2 – Day 1: Pull, Week 2 – Day 2: Push, Week 2 – Day 3: Lower, Week 2 – Day 4: Grip Specific

In other words, I go Push, Pull, Lower, Grip for the first week and then flip flop the Push and Pull so it goes Pull, Push, Lower, Grip the second week.

Sample Upper Body Push Workout

Here is a recent workout I did for Upper Body Push. This workout took place on a Monday. It was followed by an Upper Body Pull Day on Tuesday and then a Lower Body Day on Thursday. One week later, I followed the schedule and did my Upper Body Pull Day first and the Upper Body push day second, etc.

Optimally, the order of this day would go like this:

1. Overhead Power Movement: Requires the most skill and energy, so it should take place first

2. Bench / Incline Bench: Because the body is supported on the bench, even after doing a big movement like the Overhead Variations, I still feel strong on the bench going second.

3. Auxiliary Bench Movement: Examples could be Speed Bench Against Bands, Incline Bench, Dips – All these are awesome, especially if your shoulders are feeling good.

4. Isolation Movement: If isolation movements are your thing, you can include them here or you can do another auxiliary movement, work on the rotator cuffs, or bring up a weakness in your upper body (triceps, etc)

Bench Press

On this day, I started off with Bench Press, although often I will actually start off with Overhead Press, especially if I am using the Log. I was able to work up to an unassisted single of 365 on the Bench Press, for the first time in about a year. My all time best is 405 with a spotter.

Speed Bench Against Bands

In order to perform this one correctly and get the most out of it, you should be moving the bar much quicker than this. I should have either used lighter bands or lightened the bar weight, but I did not.

Military Press

My back was feeling a bit seized up after the heavy benching, because I was actually arching pretty hard for me. That is about all the angle I get. If I worked on my thoracic mobility more, I think I could get a better arch. Anyway, because my back was tight, I stuck with Military Press instead of a more powerful movement. Like I said, I like to do a Push Jerk, Push Press or a straight out Jerk movement first, but it didn’t work out that way this week.

Gironda Lateral Raise Complex

This is a combination I never even knew about until I reviewed the book, Vince Gironda, Legend and Myth. In that book he has what he calls the 8 Sets of 8 Keep-You-Honest Workout and the finisher for Upper Body Day is Side Laterals followed immediately by what he calls the Dumbbell Swing, but I have affectionately called it the Pirate Ship. Regardless of what you call it, it mimics the movement of the Pirate Ship ride at the amusement park in the way the arms swing rhythmically back and forth.

I don’t want to say that this movement pairing or even that just doing the Pirate Ship movement “fixed” whatever was aching in my shoulder the last few weeks, but after doing it every week for roughly 6 weeks straight as my finisher for my Upper Body push day, my shoulders have felt outstanding! I was able to perform dips pain free, getting my rib cage to touch the cross-bar on my dip station for the first time I can remember in years, and I was able to Bench 365 touch-and-go style for the first time in ages. I encourage you to try this out. At the very least the combination pumps your shoulders with a very nice burn.

This is how I set up the strength training muscle building workouts. Because I work a variety of percentages of 1RM, a variety of speeds, and train volume as well, I have been fairly successful at building muscle and strength at the same time as long as I am eating enough calories, staying injury free, and getting enough sleep.

I have had several months in a row now where I have been free of lower back injuries so I have not missed many workouts and recently my strength levels and size have increased.

Now that the latest Grip Contest, Gripmas Carol 2011, is out of the way, I plan on adding conditioning work back into my weekly routine separate of my workouts and cleaning up my diet as well in an effort to trim down a bit and get just plain ripped to shreds in 2012.

If you want to watch some of the stuff that I do for conditioning and fat loss, I can certainly film it, but only if you are interested. I don’t know if this is something you want to see or not on my site, so please leave me a comment an let me know.

Thanks and all the best in your training.

Jedd

For further information on building muscle, check out Smitty’s AMD Program by clicking the image below. This is one of the best Muscle Building Programs on the market, shares many of the same principles I am sharing here, and includes many other ways to keep you healthy and balanced in order to build muscle the right eway.

If you take out questions about Grip Training, one of the most common questions I get is how to set up a program in order to put on muscle.

With this post, I want to list a few principles I follow in my training. Next week, I will cover some how to select the right movements and how to program them.

3 Keys to Building Muscle

These are the three main keys I follow in my training when it comes to exercise selection. Now, of course there are other things that go into it, but these are the main three things.

1. Multi-Joint Movements

If you want to put on muscle and develop strength, then you have got to get lots of muscle involved in order to do so. The best way to get lots of muscle involved is to select exercises that involve movement over more than one joint. Examples are Bench Press, Overhead Press, Squat, Deadlift, Bent Over Rows, Clean, Snatch, and other movements that are similar in movements to these.

Now, if you take a look at the exercises I listed, you will see that there is often movement taking place at two or more joints. For instance, with the Bench, there is movement at the shoulder and at the elbow, plus if you approach the movement like a Powerlifter does, you are using even more muscle across other joints as well.

Movements such as the Squat, Deadlift, Cleans, and many Olympic lift breakdown drills involve even more joints. With these we are working over the knee, hip, back and possibly the ankle, shoulder and elbow, meaning even more muscle is being involved.

In other words, select movements that are working larger portions of your body and keep isolation movements to a minimum.

2. Train for Power and Speed

I like to incorporate exercises of increased speed in my training. What I am referring to is explosive movements that produce an increased power output, such as Cleans, Jerks, Snatches, Stone Lifting, and other movements where virtually the entire body is working together in order to move large loads very quickly.

Another way I like to accomplish this is with Accommodating Resistance using exercise bands. I have bands of many different strength levels in order to be able to use this concept on different movements.

The Bench Press is a good example of how to employ bands in your training. Remember when using bands that the purpose is to move the bar quickly against the resistance in order to train the fast-twitch muscle fibers to fire quickly. These muscle fibers need to be stimulated like this, but most guys are missing this aspect. I say this, because when I ask people who email me about this they say they have either never heard of this type of training or haven’t bought into it. I am a firm believer in it and have been experimenting with how to incorporate it in different ways aside from just with barbells in my training and with my clients (these guys kick ass).

3. Work in Balance

One of the recent times someone wrote in, they wanted to know how to put muscle on their chest and shoulders and I asked them what they were currently doing. Their answer? Bench Pressing two days a week and Shoulder work on another day. Essentially three Upper Body Pushing days and each one was balls to the walls intensity.

One of the things I always tell people is that if you are trying to fill out your shirt, you’ve got to remember there are two sides of it to fill. You don’t want to be like Tom Cruise in the movie Knight and Day and look like your back muscles are non-existent.

There needs to be a balance between your pushing and pulling exercises in order to pack on muscle on the upper body, and do it safely. Remember, we are doing something that is supposed to be good for us, not something in order to set ourselves up for imbalances, poor posture and pain down the road.

What I suggest people do is for every movement where you are pushing something, try to also incorporate a movement where you are pulling. If you can pick out complementary or contra-specific movement patterns, that is a bonus as well. For instance, a complimentary movement pattern for the Bench Press would be Bent Over Rows or Seated Cable Rows (although, I’d suggest the Bent-Over variety in order to have a Ground Based Movement – another post for another day).

One other thing to think about with Balanced Training, keep in mind that if you are going all out for maxes on the Bench every time you do it and then you do Bent Over Rows with a fraction of the weight, that doesn’t count as balanced. The loading and effort need to be similar in order to realize benefits.

One good way to do this is to perform your Upper Body Push and Upper Body Pulling movements on the same day and match up the loading and effort that way. If you do it like this, it is easier to monitor than if you do it on different days.

Do You Have Muscle Imbalances, Currently?

If you have been following traditional programs and have not taken things such as antagonistic balance into account with your program, you could be headed for some issues. Unfortunately, imbalances can develop from more than just the way you program you workouts and your exercise selection.

Time seated in a car, time at your desk, time at home in chairs, and other considerations that affect posture can really do a number on you.

If you think you run the risk of having imbalances because you slouched in your seat in high school for years (like me), spend a lot of time at a desk at your work (like me), or have muscular imbalances due to an injury or something else, you should consider checking out Rick Kaselj’s Muscle Imbalances Revealed – Upper Body Edition.

I recently made Rick’s acquaintance on-line and began following some of his work and he has an impressive background. A few months ago he came out with a 2.0 Program for lower body and now he has updated his Upper Body Edition as well.

The sizable clientele he has worked with and the expert backing he has gotten is unbelievable. I strongly suggest you give his program a look if you are a candidate for imbalances. Here is my link: Muscle Imbalances Revealed by Rick Kaselj.

All the best in your training and look for Part II coming next week.

Jedd

I’ve never really discussed heavy bicep curling that much here on the site. It hasn’t seemed to be something that was all that Diesel.

All I have really done with any consistency over the last five years for my biceps has pretty much been Reverse Curls with an E-Z Curl Bar.

That is one of the lifts I do week in and week out in order to fend off and negate any connective tissue inflammation near the elbow. I mentioned this for the first time in the Card Tearing eBook in the section on injury prevention, I believe.

Recently, when I got the Grip 4orce handles, I added in Alternating Dumbbell Curls because I absolutely love the way it hits deep in the thumbs.

When I am feeling Ultra Napalmish and want to not only blow up my biceps but also work my wrist radial deviators statically, I will hit some Scale Weight Hammer Curls. I might do these once a month if that.

But lately I have added one other Bicep Execution into the fray. Here’s the story.

The Rob Vigeant 100-lb Dumbbell Curl Challenge

I was looking through my YouTube subscriptions the other day and the name Rob Vigeant caught my eye. If you don’t know who Rob is, don’t worry, because I am going to tell you. Rob is now a professional arm wrestler, but in 2003 and 2004, Rob was probably the best Grip Athlete in the United States, bar none.

I’ve watched him nearly beat Steve McGranahan at the first Grip Contest I ever competed in, and I watched him beat the likes of Dave Ostlund, Shane Larson, and myself in Minnesota in January of 2004. And then he came to PA again in the Fall of 2004 and wreaked havoc one more time, taking the title at the Global Grip Challenge, beating Clay Edgin, Dave Morton, and Tommy Heslep, among others.

So this dude is built like a Diesel Truck from the shoulder down. He might however, have a smaller lower body than me, which is damn hard to do… (Sorry, Rob. With all the ass kissing I am doing for you, I need to take a shot somehow)

Since Vigeant has not been involved in Grip since pre-2005, any time I see his name come up in the title of a new video on YouTube, I am damn sure going to watch it.

The video was by Josh Dale, the People’s Dietitian, and he talked about a challenge that came from Rob Vigeant. As it turns out, several years ago Vigeant had made the statement that he did not think there was a man alive who could curl a 100-lb dumbbell in a strict curl fashion.

To put aside any speculation, let’s watch the only video that I can find of Rob Vigeant performing his strict curl:

Rob Vigeant: 85+ Lb Curl

Now, there may indeed be a set of rules somewhere in the USAWA handbook or some other listing that details a different set of requirements for the “Strict Dumbbell Curl,” but I am honestly not going to look for them.

Josh did post a curl at the end of his video and he did an impressive 75-lb Curl, as you will see below…

Josh Dale: 75-lb Dumbbell Curl

This challenge seemed very interesting to me for many reasons. First and foremost because I know Josh Dale well and have competed with him many times, but also because I have seen Rob Vigeant’s power up close and so thought it would be a good way to compare my abilities against one of the strongest lower arms out there.

So I gave it a try and during my first set of attempts, I got up to 70-lbs.

Jedd Johnson, Dumbbell Curl with 65 & 70 lbs

A few days later, I gave this another try while waiting for a friend to come to the house and train, and I ended up getting a 75-lb Curl for a couple of singles with each hand.

Jedd Johnson: 75-lb Dumbbell Curl

Notice at the end of the video, 100-lbs is not going ANYWHERE.

Of course, since I am putting up videos of curls, there is somebody out there who put up a Thumbs Down on one of my videos. Tough guys. Oh well.

So, I stand at 75-lbs right now. And that would be the end of the post, but Josh has thrown down the gauntlet and topped me by about two pounds, with the following submission to the challenge.

Josh Dale: 77+ lbs Dumbbell Curl

Ohhh no he didn’t!!!

So it looks like I will have dig out and dust off my loadable handles and give this a try with it.

Incidentally, I think I still have some gas in the tank to call upon, some turbo boosters if you will, as back in 2002/2003 or whatever the following video was shot in, I did perform a seated curl with a 90-lb Dumbbell in each hand.

Jedd Johnson: Seated Dumbbell Curl with 90-lbs

If you want to give this challenge a try, go ahead and jump in and then send the video link to Josh on YouTube. His channel is FeatCheater. Also make sure that you subscribe to my youtube as well: Jedd Johnson’s YouTube.

All the best in your training!

Jedd

P.S. I know there are probably tons of guys out there that can curl more than this. So please don’t go overboard when you see the titles I put on my videos. This is just my Napalm Psychology at work against Josh.