Muscle Activation Exercises

[DanCrase]

I like to think I have adequate enough knowledge for my own S&C intentions, however I really know very little about Muscle Activation Techniques, such as;

1) Do you not get the same effect from dynamic stretching?
2) Which Areas are key in terms of Activation?
3) Is there a decent general activation routine you can recommend?


Cheers

[Seca Sec]

The areas I have my clients do activation exercises with are: glutes, hammys, adductors, abductors and hip flexors (a lot of people have tight hip flexors for sitting in offices all day, but they are still weak). If they have rounded shoulders I have then do some rhomboid activation too. I then have them perform a dynamic warm up afterwards.

I find having them do this daily stops them getting 'shakey knees' while squatting, deadlifting and nailing other big lifts.

routine: hip bridges, side adductor raise, side abductor raise, standing hip flexor hold.

hold each for 3 sets of ten seconds.

[DanCrase]

Nice one, Jack; you not recommend much upper body activation, then? (aside from potentially Rhomboids)

[brendanchaplin]

Hi Dan,

Activation work is an interesting area, largely unproven in terms of efficacy but from a coaches perspective, probably good to include in your programmes as it does seem to help improve movement in some people.

The main ones I have people do is single leg glute bridge with foot on a box, mini band side shuffles, hip abductions straight/bent leg, scap push-ups, wall slides, band pull-downs and then if needed do hip flexion (lying usually), adductors, and anything specific the individual needs. Fighters do tend to benefit from plenty of shoulder retraction in my experience so wall slides and the upper body stuff is good for them.

Isometric holds like seca sec mentioned are good, I use this or sets of 12-15 reps. Tend to incorporate the activation with the mobility so may do hand-walk outs to 3 scap push-ups, etc.

Hope that helps :)

[DanCrase]

Cheers Brendan; I'll look these up on youtube and incorporate them, see if they add anything

[brendanchaplin]

No worries mate

[brendanchaplin]

Here's a couple of glute ones I put up a while ago

Glute Bridge with reach (http://www.youtube.com/watch?v=35gfu9cDYUM)

Single leg Glute Bridge (http://www.youtube.com/watch?v=0SyHqOmSLjo)

[cardy]

by band pulldowns do you mean lat pulldown or more of a row?

[brendanchaplin]

No check out this clip they are the first exercise in it!

Bulletproof Shoulders (http://www.youtube.com/watch?v=BGnRfpL8O98)

[cardy]

sweet thanks. Also tried a single leg glute bridge last night and my hamstring went in cramp. From my understanding I would say that I am too hamstring dominant in this movement. Is that correct?

[brendanchaplin]

Quite possibly yes, might be too advanced (not patronising you) so try double leg or work on mini band glute stuff to activate your glutes before going into the bridge