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S
The Glutes and
Muscular Synergy
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Terminology
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Terminology
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Terminology
S Electromyography (EMG) measurement of electrical potential ofmuscular activation
S %MVC EMG signal normalized to a maximum voluntarycontraction
S Kinematics describes motion without the causes of it (displacement,velocity, acceleration)
S Kinetics describes motion and the causes of it (force, torque, energy)S Force an influence that causes an object to undergo change in
movement/direction/shape
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Terminology
S Torque tendency of a force to rotate an object about an axisS Energy (kinetic) Work needed to accelerate an object from rest to a
given velocity
S Energy (potential) Work or energy of an object due to its position ororientation
S Power Rate of work/energyS Stress Pressure exerted on an object (force per unit area)S Hoop stress Stress exerted along the circumference of a cylinder
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Anatomy
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Basic Function
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Indirect Function
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Lombards Paradox
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Glute/Knee Interaction
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Glute/Core Interaction
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Why Train?
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Benefits
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Activity
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Great Glute Exercises
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Performance Cues
SMonster Walk
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Performance Cues
SKettlebell Swing
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Training Notes
SStimulus vs. Hypertrophy vs. PerformanceS What are we training for?
S Create activation, then train compound exercisesS Goal oriented training
S If our training goals involve high performance/heavy weights,we should train accordingly
S Makes no sense to just do low load training
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Athleticism
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Functional Example
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Muscular Synergy
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Muscular Synergy
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Motor Coordination
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Muscular Synergy
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Summary
S GlutesS Active hip external rotator, extensor abductorS Passive knee extensorS Role in knee and core stability
S Important in many athletic tasksS Powerful hip extension
S Train the glutesS Activation work first, followed by power/strengthS Clamshell, monster walk, kettlebell swing, squat, deadlift
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Summary
S Developing athleticismS Big biceps or strong legs?S Hips used in almost all athleticism; throwing/punching an
expression of hip power through upper limbs
S Whole body synergyS No such thing as isolation movementS Train the way you use your bodyS Transfer of force/energy from one end of body to otherS Magnitude of activation is rarely important timing, motor
control and patterning of activation are