Image taken from: http://powercore-fitness.com/2011/03/basic-kettlebell-swing-part-i/
Here comes another Challenge Workout for everyone! I have chosen the exercises here in response to what many see as a common issue associated with our sedentary lifestyle…glute silencing. What is glute silencing? It is an adaptation that seems to occur as a result of long term sitting that entails the glute muscles (primarily gluteus maximus but gluteus medius and minimus can also be affected here) not activating as much as would be generally expected. The lower glute activation can lead to excessive activation of the hamstrings and the lumbar extensors in relation to having to take over hip extension (the hip has approximately 10 degrees of extension – the hip will take the leg about 10 degrees behind the body) as the glutes are not doing this and it is their primary job. When the glutes are not doing their job as well as they ideally should, hip function becomes altered and various other issues can pop up that may lead to pain and injury. Considering the issues that can come across in relation to compromised hip function, I am going to challenge everyone to strengthen their glutes (get your butt stronger – and probably more shapely).
Here come the exercises (there are only 3):
1. X Band Walks (primarily for gluteus medius – they are a very important knee stabilizer as they keep the femur in line)
Perform 50 steps to the right and 50 steps to the left (this should be continuous even if you take 10 steps right, 10 steps left and repeat 5 times).
2. Kettlebell/Dumbbell Deadlift (this will have positive effects on the entire posterior chain)
Dumbbell Deadlift as prescribed is demonstrated starting at 0:42 of the following video
Choose a weight that will be a challenge for 10 repetitions
3. Kettlebell Swings (this will help to activate the glutes and promote good posture and hip function)
Perform 50 repetitions (this can be done with a dumbbell as well – I just could not find a solid video to display it).
Perform 3 sets of the above exercises in the order they appear (X Band Walks, Deadlift, Kettlebell Swings). Good luck with getting your glutes in order!
