Grind Style Glutes and Hamstrings

Grind Style Glutes and Hamstrings

    Grind Style Glutes & Hamstrings

    One of the most common questions I’m asked about calisthenics is if there’s
    a suitable bodyweight exercise that compares to the deadlift.
    This is a bit of an apples-and-oranges question because all exercises have
    their own adaptation fingerprint. Due to the specificity principle, all exercises
    condition the body to the unique functional demand of a given activity. Even
    doing the exact same activity but changing a small detail, like your grip or
    range of motion, will slightly alter the results.

    So the definitive answer is no: there is no exact bodyweight equivalent to the
    deadlift. There aren't even weighted exercises that are equivalent to the
    deadlift. Doing deadlifts with dumbbells isn't the same as the classic barbell
    deadlift. Even using a different barbell will alter the specific stimulus. So if
    you're interested in optimizing your specific deadlift strength, then that
    exercise simply must be in your program.
    I know a lot of folks are not really asking about deadlift strength when they
    make such an inquiry. Most of the time, they are more concerned with
    strengthening their posterior chain and making sure they aren't leaving any
    stone unturned. They want to know they can adequately strengthen their
    glutes, hamstrings, and spinal erectors. In that light, there are certainly some
    very potent exercises that can help you do that in the bodyweight universe.

    Tension control phase exercises for the extension chain

    Poor extension chain tension control is one of the biggest challenges within
    our fitness culture. Like with the flexion chain, our modern lifestyle as made
    sleepy extension chain muscles the normal state for even advanced exercise
    enthusiasts.
    Not only does a sleepy extension chain compromise your strength and
    performance, but it also places your spine at a higher risk for injury,
    especially under external loads. This is why some people claim exercises like the deadlift or kettlebell swings are unsafe. However, like any move, they are
    perfectly safe and can even prevent injury as long as your tension control is
    dialed in.
    Nonetheless, sleepy extension chains are everywhere, which is why I
    recommend practicing these extension chain tension control exercises daily.

    Standing hamstring and glute tension

    This is a simple drill you can do anywhere you find yourself standing still.
    This is also an ideal exercise to practice on a daily basis to improve the
    tension control in your hamstrings throughout daily activities.
    Select one leg and place it a few inches behind the other. Drive your weight
    into the heel of your back foot sort of like you're trying to spread the floor
    apart with your feet. Do this while placing tension along the entire backside
    of your back leg, including your calves, hamstrings, and glutes. Hold for a
    few moments and then switch to do the same on the other side.

    Bent over hamstring and glute tension

    This position requires more tension control since it extends your posterior
    muscles. You can practice this with a little hip flexion, like when leaning on a
    countertop or with a more pronounced position like when picking something
    up off the floor.
    I recommend practicing this one leg at a time to identify differences you can
    address between your left and right leg.

    Hand clasped spinal tension

    This technique conditions the tension control in your spinal erectors. It's the
    same basic idea as the shoulder movement exercise from the push and pull
    chain. The difference is you're not focusing on scapular movement, but rather
    your spinal extension instead.
    Stability phase exercises for the extension chain

    Marching high knees

    This move is the same as the standing exercise you practice for the squat
    chain. This makes sense since your hamstrings and glutes are part of both
    your extension chain and squat chain.
    The difference here, is you're now focusing on tensing your glutes and
    hamstrings as you lift the knee of the other leg in front of you. Many people
    tend to bend the knee slightly and lean back in an attempt to lift the knee up
    higher. Your mission is to prevent this by tensing up your glutes and
    hamstrings of the supporting leg to maintain stability. I like to think of trying
    to move my legs in opposite directions with each step. The lifting leg is
    moving upward and forwards while I drive my support leg down and back
    with the tension in my hamstrings and glutes.

    Crab walk

    This gym class exercise is one of the best stability exercises for your
    extension chain. Like the crawling exercise for the flexion chain, the crab
    walk requires total body control while transferring tension from one limb to
    another.
    Be mindful of how your hip position can adjust the difficulty of this exercise.
    The higher your hips are the more resistance you’ll have on your posterior
    chain.
    There’s also a tendency to push off with your arms to move forward. This is
    fine, but you’ll have more hamstring engagement if you pull yourself forward
    with your hamstrings, almost like a hamstring curl.
    Lastly, like with all types of crawling, play around with speed and direction.
    You don't always have to move forward, but also sideways and backward too.
    You can even rotate your body, so you alternate between front crawling to
    work your flexion chain and crab walk for the extension chain.
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