Squat form tip: squeeze your glutes as hard as you can before decending

Discussion in 'Strength & Conditioning Discussion' started by stylesbjj**, Mar 30, 2008.

  1. stylesbjj**

    stylesbjj** Banned Banned

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    When you got the bar on your back, before the first rep (I only do it for the first rep, not every rep), squeeze your glutes as hard as you can. For me, this seems to increase my glute utilization during the decent and rise of the squat. During this squeeze, I can feel tension released from my lower back. Perhaps this initial squeeze does a priming action for the glutes.

    Try it and let us know if this is the case for you too.
     
  2. Barut

    Barut Banned Banned

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    Take off the santa hat man.
     
  3. ThinkGreen

    ThinkGreen Der Übermensch

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    Take out the Ron Paul sig too...
     
  4. ThinkGreen

    ThinkGreen Der Übermensch

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    And hey we just had a thread where we compiled all of our "squat form tips." This would be a nice addition to that
     
  5. Lovesong

    Lovesong Green Belt

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    When you say squeeze your glutes, in layman's terms do you mean pinch your butt cheeks together?
     
  6. Mickey's

    Mickey's Slap Happy Bulldog

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    Who here likes cheese?

    *raises hand*
     
  7. stylesbjj**

    stylesbjj** Banned Banned

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    Hmm, i think its a bit more than that. Glute squeezing is used to straighten the angle from your torso to your legs, to straighten out your hips. It is used to push your hips forward.
     
  8. SpiralOut

    SpiralOut Yellow Belt

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    Go away. Anything to help my squat get better is welcome.

    I will try tomorrow, and report my results.
     
  9. BlastBeats

    BlastBeats Cogito Ergo Dubito

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    Tried it yesterday and didn't notice much of a difference. But I just started getting back into squats after a month or so lay off so I dunno if its the best time to gauge minor changes.
     
  10. stylesbjj**

    stylesbjj** Banned Banned

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    Cool, love to see how this applies to other people.

    Check out the rest of the Butt Squeeze Utilization series by stylesbjj:

    Most common mistake with squats and deadlits: not squeezing the glutes enough:
    http://www.sherdog.net/forums/showthread.php?t=635238
    Squat Form Tip: Spread Your Butt Cheeks:
    http://www.sherdog.net/forums/showthread.php?t=690311&highlight=squeeze
    Too many big breasted women don't know about squats/deads/ghr/extensions:
    http://www.sherdog.net/forums/showthread.php?t=706783&highlight=squeeze
    Squeezing your buttcheeks when you stand reduces lowerback tenseness:
    http://www.sherdog.net/forums/showthread.php?t=688392&highlight=squeeze
     
  11. Merrill

    Merrill Purple Belt

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  12. JPC

    JPC Purple Belt

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    I just think somebody here has a buttcheek fetish.
     
  13. Hardac

    Hardac White Belt

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    I gave this a shot today. Not only did the old women at the gym check me out before each set, but I was actually able to lift better. I'm Hardac and I approve of this tip.
     
  14. stylesbjj**

    stylesbjj** Banned Banned

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  15. flak

    flak Guest

     
  16. JinKazama

    JinKazama Red Belt

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    i shall try this

    nothin like a good glute squeeze
     
  17. ghostwipe

    ghostwipe Black Belt

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    *raises hand*
     
  18. Barut

    Barut Banned Banned

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  19. stylesbjj**

    stylesbjj** Banned Banned

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  20. ThinkGreen

    ThinkGreen Der Übermensch

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    ^^^Fail
     

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