Motor moron

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TerryB
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Motor moron

Post by TerryB » Sat Dec 10, 2016 2:58 pm

I'm a renowned trainer, as most of you know, and I'm dealing with a woman who has no idea how to recruit her glutes or upper back. Everything she does it front delts, arms, and quads.

I don't know how to teach it because I can do it without thinking after years of setting world records.

I need some very basic ideas to help her begin to feel and recruit these areas.

Please, no crude suggestions.
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SubClaw
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Re: Motor moron

Post by SubClaw » Sat Dec 10, 2016 5:11 pm

Snatch grip romanian deadlift.

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WildGorillaMan
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Re: Motor moron

Post by WildGorillaMan » Sat Dec 10, 2016 8:15 pm

Have them peg you vigorously. The thrusting motion will improve their control of their glutes.
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baffled
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Re: Motor moron

Post by baffled » Sat Dec 10, 2016 9:03 pm

WildGorillaMan wrote:Have them peg you vigorously. The thrusting motion will improve their control of their glutes.
More effective if you can get someone to peg them while they peg our protobot friend.

A peg train, if you will, wakes up everyone's glutes.
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Bobby
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Re: Motor moron

Post by Bobby » Sat Dec 10, 2016 9:54 pm

baffled wrote:
WildGorillaMan wrote:Have them peg you vigorously. The thrusting motion will improve their control of their glutes.
More effective if you can get someone to peg them while they peg our protobot friend.

A peg train, if you will, wakes up everyone's glutes.
I Think baffled is on to something.......why not pen and photograph an e-book about some of your ideas?
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Re: Motor moron

Post by dkay » Sat Dec 10, 2016 10:46 pm

baffled wrote:
WildGorillaMan wrote:Have them peg you vigorously. The thrusting motion will improve their control of their glutes.
More effective if you can get someone to peg them while they peg our protobot friend.

A peg train, if you will, wakes up everyone's glutes.
This is wrong advices. Peg circle. Jesus Christ, if you are going to provide input on the training board at least put some thought into it.

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Re: Motor moron

Post by bennyonesix » Sat Dec 10, 2016 11:35 pm

Lulz at you fgts thinking proto didn't try this first thing right off the bat.

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Re: Motor moron

Post by bennyonesix » Sun Dec 11, 2016 2:48 am

He just PMd me his Insta guys

https://www.instagram.com/farbodnaghavi/

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baffled
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Re: Motor moron

Post by baffled » Sun Dec 11, 2016 8:51 pm

Will not click.
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Boris
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Re: Motor moron

Post by Boris » Sun Dec 11, 2016 9:29 pm

Are you getting paid to train this person? (please say no)

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Re: Motor moron

Post by Thud » Sun Dec 11, 2016 9:55 pm

TerryB wrote:as most of you know, and I'm dealing with a woman who has no idea how to recruit her glutes or upper back.
Is her name Sybil, per chance?
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syaigh
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Re: Motor moron

Post by syaigh » Mon Dec 12, 2016 8:00 pm

Are you actually serious? If you are, i have a lot of experience with this.

Overhead med ball throw are a good place to start. But, yeah, a lot if women are quad/anterior chain dominant.
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Re: Motor moron

Post by Boris » Mon Dec 12, 2016 8:59 pm

syaigh wrote:Are you actually serious? If you are, i have a lot of experience with this.

Overhead med ball throw are a good place to start. But, yeah, a lot if women are quad/anterior chain dominant.
A lot of people period.

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Bram
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Re: Motor moron

Post by Bram » Wed Dec 14, 2016 12:42 am

Have her do a glute bridge variation 2-4 sets of 10-20 reps initially, and a reverse fly motion 2-4 sets of 10-20 reps initially.

Do this up to 3 non-consecutive days a week, on top of whatever other training you're doing.

If you need to scale back the volume on some other things to get the added workout in, then do it. Once she's firing properly you can scale back the glute/reverse fly work to 1-2 days a week and up her other exercises.
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TerryB
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Re: Motor moron

Post by TerryB » Sat Dec 17, 2016 12:49 am

YOu guts are so mean.

there've only been two helpful people in this thread.

guess who t hey are.
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TerryB
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Re: Motor moron

Post by TerryB » Sat Dec 17, 2016 12:50 am

syaigh wrote: Overhead med ball throw are a good place to start.
how does that help? It'll be all front delt and quads.

She's a runner. She has never used her upper back or hips for anything.
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Re: Motor moron

Post by Testiclaw » Sat Dec 17, 2016 1:37 am

She probably means underhanded, thrown over her head and behind her.
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Re: Motor moron

Post by Boris » Sat Dec 17, 2016 2:51 am

TerryB wrote:YOu guts are so mean.

there've only been two helpful people in this thread.

guess who t hey are.
Terry,

What have you tried?

TerryB
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Re: Motor moron

Post by TerryB » Sat Dec 17, 2016 5:26 pm

The hip hinge, becoming aware of shoulder/upper back posture while pulling, and learning to activate her lats to help with the bar path. Previously, she would just bend at the knees and her shoulders slumped terrible on everything.
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bennyonesix
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Re: Motor moron

Post by bennyonesix » Sat Dec 17, 2016 5:40 pm

Strict BORs near parallel to floor do all those things too.

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Re: Motor moron

Post by Boris » Sat Dec 17, 2016 8:24 pm

TerryB wrote:The hip hinge, becoming aware of shoulder/upper back posture while pulling, and learning to activate her lats to help with the bar path. Previously, she would just bend at the knees and her shoulders slumped terrible on everything.
So, does this mean deadlifts? I think a good morning holding a weight to the chest might be a better option for learning posture and hip hinge at least initially. Throwing the arms out front and trying to maintain posture with a hinge is going to be a challenge for most people with poor awareness.

Most people just never use their hamstrings to do anything and even a touch your toes stretch becomes a lower back stretch. Most people, if they are cued to drive the butt back and keep the chest out when doing the stretch, will start to figure it out with quality time and effort. In a video, I saw DJ having a woman do a one-legged version - I like it and think it's a great way to go, but for some people that are heavier, one-legged DLs end up dinging their knee.

I used to have people do a modified CV deadlift w. bands (or a low pulley if you have a stack that you can really load). It works for some to help them figure out where the tension is supposed to be. (5:00 into this video)


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Re: Motor moron

Post by TerryB » Sun Dec 18, 2016 2:18 am

3 posters have been helpful now

The rest of you embarrass the Internet.
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syaigh
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Re: Motor moron

Post by syaigh » Sun Dec 18, 2016 3:31 pm

Testiclaw wrote:She probably means underhanded, thrown over her head and behind her.
Yeah. Like this:



Since they don't have to worry about anything but throwing it behind them, they can relatively quickly figure out what their posterior chain is and what it feels like to engage it. Takes a little practice for some, but when teaching cleans/snatches to anterior chain dominant motor morons, this is my best tool.
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Re: Motor moron

Post by nafod » Sun Dec 18, 2016 4:04 pm

Boris wrote:
syaigh wrote:Are you actually serious? If you are, i have a lot of experience with this.

Overhead med ball throw are a good place to start. But, yeah, a lot if women are quad/anterior chain dominant.
A lot of people period.
I resemble that remark.

I got the idea to do these from this site, a post by Shaf I think. Find they force me to work the gluteus awesomeus. A slow movement that forces awareness of a *lot* of stuff.

Don’t believe everything you think.

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Re: Motor moron

Post by Boris » Sun Dec 18, 2016 4:32 pm

To be fair to the rest of the forum, this is well covered material, Terry...

Face the wall squats and deadlifts work to force an upright posture, but may or may not recruit the glutes. Sitting way back/sticking the butt back as you good morning/dl/squat is key if you want to hit the hips and hamstrings more.

A downward dog pose, followed by some quadruped position rocking to feel the glutes, followed by hip flexor/psoas/quad stretch(es), is not a bad way to get people to start feeling where things should be moving instead of the lumbar.


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