Glute Flexibility - JP Fitness Forums

Rev · 06-13-2006, 12:42 PM

I recently strained my lumbar performing maximal effort squats three days after heavy repped out deadlifts. I hadn't pulled conventional in six to eight months so my low back wasn't exactly used to the movement so I was primed for injury and tender in that area afterwards. I have always had slite flexion in my lumbar at parallel and below in my squat but hoped it would "work itself out" with heavy stiff-leg deadlifts as I tried to always stretch my hams out as hard as possible on the lift. This hasn't helped much, it has helped a little but not near enough. I am convinced my problem is tight glutes and read a few Robertson articles to help give me this idea.

I read of a couple static stretches for glutes which I will perform for five sets of 20-30s daily. I have great motor control of my glutes and a good base of strength, my glutes active in almost all lower body movements I do. I am concerned though about increasing range of motion in my squat and eliminating flexion in my lumbar or "tail tuck". I am wondering if there is anything else I need to be concerned with and practicing to achieve my goal more effectively...dynamic flexibility?

Thanks,

Nate

John Izzo · 06-13-2006, 12:55 PM

Nate,
You could possibly have tight adductors or quadratus lorborum (QL). Is your glute medius engage in single leg movements? Without seeing you, we have to assume that the hamstring muscle group may have some tightness including your lats (especially on squats).

As far as the "tail tuck". It may not always be a flexibilty factor. It could be a femur to tibia length ratio, and if that is the case, we can stretch till the cows come home and it won't do a thing.

I know I am all over the place with my answer, so I am going to see what others chime to egt my wheels turning more.

Rev · 06-13-2006, 01:34 PM

Quote:

Originally Posted by standAPART

Nate,
You could possibly have tight adductors or quadratus lorborum (QL). Is your glute medius engage in single leg movements? Without seeing you, we have to assume that the hamstring muscle group may have some tightness including your lats (especially on squats).

As far as the "tail tuck". It may not always be a flexibilty factor. It could be a femur to tibia length ratio, and if that is the case, we can stretch till the cows come home and it won't do a thing.

I know I am all over the place with my answer, so I am going to see what others chime to egt my wheels turning more.

I greatly appreciate the response! If at all help, I do have a digital camera I can use to record myself or take pictures of my posture and what not. Thanks again.

-Nate

John Izzo · 06-13-2006, 02:55 PM

Nate,
Lets try the video camera. Send it to my private e-mail thru my website. Make sure the clip is not too too long. Keep it under 2MB.

calibre · 06-13-2006, 05:19 PM

http://www.t-nation.com/readTopic.do?id=495189

Lisa~ · 06-13-2006, 07:43 PM

calibre, I agree, Get Your Butt in Gear is a great article.

And I LOVE your signature! HAHAHAHA "It works that muscle!" Cause just last week I was doing db snatches and a lady at the gym asked me the same question. I had no idea how to answer her. HAHAHAHAHA

Tony Gentilcore · 06-13-2006, 08:29 PM

That is one of the best sigs I have ever seen. Genius

EDIT: to say, I second the article recommendation. Doing any foam rolling as well? And yes, start doing a dynamic flex warm-up prior to training. It will only help in the long-run.

Adam H. · 06-14-2006, 11:43 AM

Quote:

Originally Posted by Tony G

That is one of the best sigs I have ever seen. Genius

From a Charles Staley article:

http://www.t-nation.com/findArticle....4-029-training

Adam