If you struggle with squats, deadlifts, cleans, snatches, standing up from a low chair, you might just need more recruitment of your glutes.
Courtesy of Dr. Perry Nickelston of Stop Chasing Pain (www.stopchasingpain.com), this drill utilizes the principles of resistance stretching.
Here’s how you do it: get yourself into a modified “pigeon” pose. Take the knee that is on the floor and press it down, out, and into the floor.
You will spend time going through sets of 4 forced eccentric (lowering phase) reps and 4 forced concentric (rising phase) reps. Actively press and pull your hands into the floor as your hips descend. Each rep will last 4 seconds. Make sure to breathe during each rep and to fully relax after each rep.
Once both the eccentric and concentric sets have been completed, do another cycle of 2 reps, but working both the eccentric and concentric phase without relaxing between reps.
The result: your ass will be on fire and ready to lift heavy stuff.
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