[quote]MissHarber wrote:
[quote]MinotaurXXX wrote:
[quote]MissHarber wrote:
I’m thinking they were either crossfit plates or something else was up. But she has a huge rear, so. I’m assuming either she has rear implants or she has killer levers for squats and her glutes fire harder than most with them, and that coupled with roid usage causes her to plump up in that ‘area.’ I really don’t know. But will steroids affect other muscles and cause them to grow even if you don’t work them?
Sorry, I realize how big of a noob I am. [/quote]
The way the traditional squat was explained and taught to me, the glutes are and should be activated when coming out of the hole. They never really turn off, or at least they shouldn’t throughout the entire movement, positive and negative. Just their level of contribution changes. This is one of the reasons why Vince Gironda advocated the traditional squat for women’s glutes.
A good source for the type of steroid information you’re asking is the Shadow Pro thread in Steroids sub forum. He gave me really good insight on what the figure competitors take.
[/quote]
Credit to Bret Contreras (I can’t post link)
“Squats and deads don?t maximize glute activation, they don?t maximize hip extension torque, and they leave some room on the table in terms of glute development (more on this later). Moreover, squats and deads are better-suited for certain body types. Many lifters will never be good squatters. Some are forced to lean over considerably in the deadlift and also the squat due to their body structure, which places large amounts of loading on the spine. This incredible demand on the spine does indeed build core stability, but this comes at a price as it also increases the risks. Squats and deads do require skill; there are many exercises that are simpler and easier to master. Squats and deads have probably led to more injuries in the gym than any lifts in existence”
And also (Credit to Bret Contreras)
“Forth, when challenged to maintain anterior pelvic tilt, the glutes don?t fire as hard. This is the case with squats and deads. Don?t believe me? Arch your back as hard as possible and squeeze the glutes. Now get into a neutral spinal position and squeeze the glutes. Huge difference.”
I squatted for a year and got up to sets of 8 at 225. I couldn’t get past parallel because I would round (I have shitty levers for squats [long ass legs and the shortest torso imaginable]) and I busted ass forever trying to make my ass grow. I finally ditched squats and implemented barbell hip thrusts. My glutes burned like never before with any other lift and my hip measurement increased 4 inches. My hip measurement went from 34.5 to 38.5.[/quote]
I’m going back to how it was explained to me so hope this makes sense. I’m more or less paraphrasing what I was told.
The glutes DO activate or SHOULD activate in a squat. This does NOT mean that everyone will get all the glute work they need from squatting alone. In fact, many people who have a poor ability to engage the glutes are setting themselves up for injury. This is why many of the supplemental exercises are important.
In fact, my Coach had me perform certain exercises to make sure my glutes (and everything else) were firing properly BEFORE he taught me to squat properly.
You said yourself you have less than ideal levers for squatting. If that’s the case, then things like hip thrusts will be a better choice for you with putting less stress on the lower back. And the hip thrust places the quads and hamstrings in a WEAKENED position so the glutes have to fire.
Brett’s right in that squats and deads are very technical and should be approached with caution. This doesn’t mean that they should be avoided (unless the person has some injury in the equation).
The way my training has progressed with my Coach (going on 8th month now), we do the following:
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address imbalances
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integrate movements such as squat variations
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constantly evaluate my progress, mix and match different money movements with accessories so I stay injury free
I have scoliosis. And years of mountain biking gave me questionable knees. Going about this the right way, I can squat and dead with nothing more than DOMS the next day or two.
Brett makes some good points and he is known for being the glute guy. And people who don’t want to stress the spine or can’t otherwise squat should use the hip thrust. Even my Coach uses it for some of his clients. I’ve seen him use it with the typical office worker who sits on her fanny all day.
Yet the strongest and most athletic people I’ve seen know how to properly engage the glutes in a squat pattern. The hip thrust, for them, are either an accessory movement or something they don’t bother with.
I can tell you love the hip thrust and, hey, as long as it’s working for you, great. Not everyone needs it, though.
