Scan the gym and you'll see a lot of guys picking up. Few if one of them probably started the warm-up that requires activity. To move massive weight requires more than a few lunges and knee movements. It requires proper activation of the gluteal muscles – the muscles in the buttocks are loosened and strengthened before lifting.
" If your glutes are not activated, it is you " says Ben Wegman, an instructor at the Fhitting Room in New York City.
Deadlifting can occur because the gluteal muscles are the largest muscle group The body does not work to its maximum potential. A lazy butt can force the body to rely on the quad muscles, unnecessarily stressing the knee joints. Failure to lie in the gluteal muscles can cause instability resulting in calf curl or ankle rolls. It is equally important to wake up the glutes to make you feel stronger and move more weight – part of the fun of deadlifting.
Preparation is a two-step process. Start with a few simple, unweighted movements such as bridges, body weight squats, and shells.
Then take some gum. " Resistance bands help you activate your gluteal muscles by holding all three major muscles in your butt – Gluteus maximus, Medius and Minimus – firing at the same time " says Wegman. The band forces the gluteal muscles to work extra hard to reach the knees far above the feet. When you complete the dumbbell, these muscles are prepared for shooting.
Put a ribbon around your thighs, just above your knees. Use a moderate (30-40 lb) kettlebell and do 2 sets of 8 to 10 repetitions of deadlifts. Make leg swings or high knees between sets. Then remove the band and charge a barbell. And best of all, you will also see other gymnasts joining the resistance.