zakruti.com » Sport, fitness, workout » Jeff Cavalier

Weak Glutes - Back Pain (HOW TO FIX IT)

video description

Rating: 4.0; Vote: 1

Weak glutes and an underactive gluteus maximus muscle are one of the fastest ways to experience low back pain. The reason is simple, when your glutes are weak your lumbar extensors are being asked to perform too much of a job that they should be sharing responsibilities with the glutes for. This leads to an overactivation of the lower back muscles and an eventual breakdown and injury. In this video, I-m going to show you one of the quickest and simplest things you can do to fix the issue by incorporating a simple tweak into the exercises that you are already doing. The problem is not that we aren-t doing enough glute extension exercises, but rather that we aren-t fully extending during the exercises that we are already doing. For instance during a deadlift, when you get to the top of the lift you may feel is if you have completed the necessary range of motion. Check your form in the mirror, or better yet squeeze your glutes consciously together and if you find that you have additional range of motion of the hips then you were not at the top of the movement. You simply did not contract your glutes hard enough at the top and that is causing you to come up just shy of neutral in hip extension on the deadlift. The same can be said about the squat as well. Most of us worry about getting back up to a standing or vertical position without every really focusing on what is going on at the hips. Likely, you would see that when you perform the squat you never get all the way back up into neutral hip extension at the top of the rep. When this happens, your body looks for the extension in other places in an effort to get your head level and your chest upright. The first place your body is going to go knocking is at the lumbar spine. This is almost always true of any injured or weak area. When you look at the part that is injured you should very rarely look to blame this muscle group or area for its own troubles. Instead, you should look either immediately above or below the site of the pain and in the case of the lower back you should be looking at either the thoracic spine or the hips. When the hips are either not strong enough or are just not consciously being contracted into extension, your body will smartly look to find a compensation somewhere else. This leads to an excessive extension being performed by the lumber spine. Over time, this can lead to breakdown and wear and tear on the discs in your lower back with eventual injury. Instead, if you just focused on finishing the reps that you are already performing you would be amazed at just how significant of an improvement you could see in a relatively short period of time. Remember, the hips do not really travel far into extension in the first place. With only 10-15 degrees of concentrated hip extension movement available at the hip joint, it-s not this that will unlock your gains. It-s the fact that you haven-t done anything to address getting your hips back to neutral instead of keeping them in that semi-flexed position on your major exercises. Things like these may seem little because we are not talking about huge discrepancies in the way it looks to do this correctly and when you are doing it improperly. That said, the results speak for themselves and the gains are hard to contain. If you are looking for a complete training system that overlooks nothing and gets you in the best shape of your life, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

← How-to--Pack-on-Mass-Fast! -. (SUPPLEMENT)

Chest -Non Responder- Solution (PECS WON-T GROW) →

Related videos

How to Get a Chiseled Chest (From ANY Body Fat Level)

• Jeff Cavalier

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

Science-Backed Peptides: More Muscle, Dream-Level Sleep, Laser Focus

• Ryan Humiston

The ULTIMATE Rear Delt Fly Tutorial #reardelts #biggershoulders

• Ryan Humiston

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

25 Years of Muscle Building Experience in 10 Minutes!

• Ryan Humiston

Comments and reviews: 10

shakspere21
Althean-X is more than a brand or concept, it's not just a lifestyle. it's a -Given-. Goes without saying. Mandatory. It's a reminder that's it's your obligation to correct Yourself. You've been there. now you've been pulled to the side. talked to like a Man. and been given an opportunity to excel. You going to talk or Show and Prove?
Althlean-X is the Map, this video of the Basics is the Key and Jeff is the Legend! As for any excuses. there's Catered Planning using your specific body type to achieve the goals YOU WANT TO MAINTAIN!
#MuchRespect #Dedication #Man1st
reply

Juice
Jeff, what is your opinion on the McGill big 3 for strengthening weak glutes? I want to get fit, but my glute medius starts aching pretty much after anything I do, forcing me to have alot of downtime in between days that I exercise. A few years back I had a pretty active job, but now with a desk job and not working out regularly, I reached a point where I kind of dug a hole for myself and can-t get out. Are there any simple home exercises you can recommend so I can get my body back up to snuff that are low impact (for my lower back.
reply

sport
I have a major imbalance between both sides. I tried to religiously strengthen my glutes which seem to be inhibited. The problem is not sure which side is weaker so I did unilateral glute exercises. The QL kicks in every time on my L side causing issues. I still persisted along doing glute exercises and step ups. Well now my lower lumbar hips thoracic area is locked up causing more issues. I just don-t know what I am doing wrong. This always seems to happen when I strengthen my glutes. So tired of this pain
reply

Debbie
-I have weak glutes ( right hip ) and tight glutes on the left side of the body aka Trendelenburg gait- -What actually fixes these exercises or surgery-?
-I spoke to my PT and she said surgery- -I understand she's a therapist and not a specialist, all I want to know the truth / your own opinion-
-I have 2 messed up knees along with it- I squeeze my glutes all the time, praying I can start walking straight- -I been exercising for 2 months, twice a day-
-I am doing the best, I can-
reply

Jake
I just started working out and getting some lower back pain and this is exactly it, but how do i start to train my glutes to start to make them stronger? because doing squats and its variations or some sort of deadlift or its variation causes lower back pain, its difficult to continue training the quads/hamstrings and what i thought i was also training the glutes(but i guess wasn't. so what exercises can i start doing and how do i continue working my quads and hamstrings also?
reply

ZuzuOnFire
I'm embarking on a serious glute strengthening journey because I have had bad left SI joint pain for a year now (caused by the gym--rather bad gym use I guess. I believe in PT and these exercises, but after I do them my right side and lower back go into spasm. Killing me. Starting to feel hopeless and that I'll never be pain free. I'm only 25 and have so many physical activity dreams. : (
reply

Joaquin
It has been 2 months since i have back pain, first i tried low back and abs exercise to strenghten my core but it wouldn't get better, so i've been doing this exercise for a week now and my back is so much better, of course i still have some disconfort, but i will let you guys know how it goes!
Thanks Jeff you're the man!
reply

fortnite
I spoke to your video I love your videos so much that I-m shocked I love when you teach us without whatever I cry massive building the show the party wise so wha
Love you so so so so so so so so so so so so so so so so so so so so much I love you that much thank you bodybuilder
reply

Nat
Saw the Thumbnail and started screaming -I got that exact problem- haha
I used to do such exercises when I was young like 18, so about 14 years ago and now at the age of 32 I found out, that I need to focus on my glutes and not alow my lower back muscles to work on this exercises.
reply

Kris
I have suffered from lower back pain on and off for many years. It seems as though I just get my workouts the way I want them and something goes wrong with my back. I really appreciate you taking the time to focus on this area. I am excited in giving your thoughts a try. Thanks
reply

Add a review, comment