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Tip: Fight Dead Butt syndrome

I See Dead Butts

I stopped using the men's locker room in my gym. I just could not stand it anymore. The things I saw there were nightmares, I tell you, nightmares.

Once, not too long ago, on a gray day, when the sky was full of screeching ravens and the air crackled with supernatural electricity, I walked in. In the locker room, this bald man sat on the bench, legs spread, shaving his balls with a bic -Razor. The towel boy had to comfort me.

Luckily this was an isolated case and it has since been thrown out, but what is more common and possibly even more disturbing is that the locker room is filled with the dead and I can see it. No dead people, mind you, but dead butts.

Whether it's our lifestyle screen, or because men tend to pay more attention to the "mirror muscles". and ignore what they can not easily see. There is an epidemic of sad-looking asses in the locker room of my gym, and certainly across the country. Usually, it does not happen until they are 30 years old, but it seems nobody is immune.

I mean, good god, have you ever picked up a hand mirror and looked behind the bench? So many of your butts look like flabby, saggy, one-week pumpkin lanterns, more manatees than men. Put on a pair of underwear and you could easily be mistaken for a sack of Idaho potatoes.

Really like a panini? Although I have emphasized the sheer unattractiveness of this gluten, much of the cosmetic problem stems from its functionality or its lack. Coach and author Kelly Starrett attributes this "gluteal amnesia" syndrome to lifestyle and exposes the pressure on your buttock muscles to prolonged sitting.

He believes that the gluteal muscles literally get all the needles and need. "If you imagine making a panini sandwich that uses high pressure and high temperatures to make a grilled cheese," he says. "Sitting on the glutes all day is a bit like that."

These are colorful pictures, but I think the sad state of the glutanous cases is not just a case of cheese and paresthesia. I think it's more like a case of normal inactivity ̵

1; use it or lose it. that and age. Sure, many of us work out, but somewhere along the way, either because of relentless thirst, to use heavier weights, tight hip flexors, not the right exercises or the wrong exercises, the buttock muscles somehow lets up on the action and decides that they like it sit idly by.

The inability to adequately recruite the glutes is, just as old, an equally reliable indicator that time passes as crow's feet or can not survive the night without having to pee

Regardless of the cause Many of us go to the gym to work our legs and try to simultaneously target the glutes with squats and deadlifts, but we get sore thigh muscles and a sore lower back, but no sore buttock muscles. The inability to recruit the gluteal muscles has forced the surrounding and synergistic muscles to catch up on the slack.

The long-term result is weakness and a sad butt.

A Simple Test

T Nation Contributor John Rusin has a great test to see if your buttock muscles "fire" and are not dependent on the mirror. He says you should be able to stand on one leg for 60 seconds with your eyes closed. If you can not do it, chances are your butt is dead or dying.

Some Simple Cures

Rusin also has a simple solution for dead buttock muscles. It turns out that his test for a moribund butt is also the cure. He suggests standing on one leg with his eyes closed as long as you can. Continue with one leg and then the other until you can beat for at least 60 seconds.

(I've found that this is a good time when brushing my teeth.) In my experience, when you connect an activity with a habit, the activity also becomes a habit.)

Rusin also recommends to press your buttocks all day long whenever appropriate. The easier you can do and maintain it with a strong contraction, the faster the gluteal muscles begin.

Here are some other easy ways to wake up your butt:

  • Start up your standing presses. As Dan John says, your buttocks muscles can not stay inactive on a heavy overhead.
  • If you sit for a long time, you should tell your smartphone's timer to get up every 60 minutes and have 10 to 20 pounds. Mug squats trying to keep the focus on its heels while moving up and down squats down. Alternatively, and if appropriate, search for a step, a small stool or even a stack of robust books and make some cut off side pieces that are one of the best glute-wake exercises that exist, but you get the idea: 19659023] Think of three important points of the technique, as T Nation Contributor Christian Thibaudeau explains:

    1. Increase the toes of the foot starting on the ground. This reduces the participation of the extended leg to a minimum.
    2. Both feet must be aligned. The stretched leg (foot on the floor) is lower than the working leg (on the box), but they stand in a row. Neither foot is further forward, as would be the case with a regular upward movement.
    3. Slow down the eccentric. You will be able to because your body is above the base of support and not outside of it, as in a regular step.

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