New Movement Training & Lifestyle

Don’t make this hip thrust mistake‼️

Pushing forward into the ground will involve the quads alot more isometrically and can make it harder to find full hip extension. People who struggle to feel glute engagement in general tend to do this in some capacity.

This can be even more prone to happening on hip thrust machines where the foot pad is slanted back towards the bench.

Iv got a lot of questions about why I decided to attempt this in the first place.

Initially I got the motivation while reading first book where he outlines his process of breaking the pull-up world record.

Upper body push movements have always been my biggest strength and iv always done a lot of pushups at home. As people with young kids probably know, you can’t get away with doing anything like that without them jumping on your back. I was doing a ton of pushups with Aliyah on my back already.

This lead to me looking into weighted pushup records. I picked one and went with it.

Training was once per week with Aliyah on my back and twice per week in the gym. At the start I had clients throw 100lbs on my back and eventually I rigged up the backpack set up so I could practice on my own.

I did this consistently for about 4 months before the attempt.

Aliyah was the best little helper and my motivation all the way through ❤️

Seeing how someone does a split squat is one of the easiest ways to assess someone’s hip stability and how that will extend out to other movements.

Asymmetries, which we all have to varying degrees, will be amplified with split squats compared to bilateral movements like a squat. This is useful information. A split squat will also be one of the best ways to work on balancing these asymmetries.

There are many variations of split squats and ways to add them into a program. If you are looking to upgrade your movement, DM “MOVE” to set up an assessment with a New Movement trainer.

You can find me here with the 20s until further notice

Best cue for a hip hinge‼️

If you try this and notice a difference in how your hinge feels. Chances are you weren’t quite getting your hips/pelvis to fully rotate with your upper body.

As easy as this movement looks, it’s continually one of the hardest things to teach people to do properly. Not being able to hinge properly is one of the main causes of lower back issues and underdeveloped glutes. So it’s worth it to get this one right.

Our squats should not all look the same‼️

This is just an example of how different limb lengths can change how a squat pattern should look. Femur length, or more specifically, femur length relative to torso. Is one main thing that will impact your proper pattern.

These limb length ratios (and other anatomical differences) can be more drastic than people realize. So it’s always important to keep in mind what movement should look like for you. Not taking general cues that you hear and thinking that they automatically apply to you.

Tripod Foot‼️

Properly rooting our feet down is often overlooked when it comes to movement dysfunction. Lots of issues people have with ankles, knees, hips, and low back can all be traced back to our foot stability.

Keeping base of big toe, base of pinky toe, and heel rooted/relaxed down is a good way to think about our foot stability. Often times we will lift pressure off one of more of these points when moving. And often times we will have asymmetrical expression of that.

The shoes we wear can also make a big difference here. Any shoes that cram our toe box is going to restrict the ability for our foot to stabilize and displace weight outwards. Shoes that have thicker foam bottoms are going to make working on this even more difficult if you are someone who already struggles with proper stability.

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From last weekends lower body seminar. I wanted to highlight how to use these three main movement patterns to build up your glutes. These movements are all distinct from one another and them and their variants will account for nearly all glute growth we can get through training. Focus on progressive overload with these compound movements. That means proper programming and rest. Bodyweight and banded movements account for a very small amount of the stimulus that can change your physique.

Hip Thrust
▪️peak glute tension in shortened position
▪️easier to isolate glutes
▪️lower systemic fatigue

Squat (including split squat)
▪️more tension in lengthen position
▪️stimulus shared with quads/adductors

Hinge/Deadlift (including SL hinge)
▪️more tension in lengthen position - big stretch stimulus
▪️stimulus shared with hamstrings/back

These three patterns seem to all give a similar stimulus for glute hypertrophy. Squats and deadlifts are going to be more realistic everyday movements so there is more real life transition with them. With that, they are also more physically taxing when compared with hip thrusts. These movements are complimentary and should be done with sufficient volume and intensity to drive glute growth.