The glutes can't get too strong for sports. The stronger they get, the more powerfully they contract and protect against low back, knee, hamstring, and groin injuries.
Most strength and conditioning specialists believe that most athletes have glute muscles that are
Even people who think they have strong glutes almost always have very weak glutes in comparison to how strong they can get through proper training.
Why is it important to have strong glutes?
Interesting fact: Most individual's glutes contract harder
during bodyweight glute activation exercises than from one-rep max
squats and deadlifts.
This is true because biomechanically the glutes aren't maximally involved in squatting, lunging, and deadlifting. They're only maximally contracted from bent leg hip hyperextension exercises.
Kettlebell Front Squat for Exercises in Volleyball
Perform hip thrusts to improve glute strength, sprinting speed, and low back health. The glutes are the best back-sparing muscles. Perform hip thrusts to make your glutes strong.
Hip Thrust Start Position
Hip Thrust Finish Position
ACL injuries often are related to a lack of stability and mobility in the hips; the knee moves to compensate for the hip.
Hips are the most overlooked area when it comes to decreasing the potential for injury.
Most back and hip problems occur because of improper mobility and stability and faulty utilization of the hips. Most people are locked down or unstable in their hips.
The lower and middle back muscles work with your hips. But the hips are primary initiators of movement. The back muscles are almost always meant to be secondary.
By maximizing the efficiency of movement in and around the hips, you will improve mobility, stability, and strength. Strong efficient hips is important because it's better to be more glute dominant than quad dominant.
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Deadlifts for Exercises in Volleyball
Volleyball players (especially women) tend to be more
quad dominant because they move from their knee joints as opposed to
their hip joints.
You don't want the knees to move first, stimulating the quadriceps muscles to fire. This can be a dangerous thing because absorbing too much force in the quads alone is to invite ACL and other leg injuries.
It's ideal to absorb force through the glutes (the power center of your body), which will enable the limbs to work together to produce force.
Hip Flexor Stretch
To improve hip function, spend lots of time on movements that challenge the hip rotators.
These hip exercises focus on key glute muscles and are great knee and back protectors.
These exercises give your body the ability to control the angles and better disperse force into your muscular system.
Always begin each glute workout with a simple warm-up
consisting of hip flexor stretches and a couple of bodyweight glute
Hip flexor flexibility allows for hip hyperextension and is an absolutely critical component to maximum glute activation. Tight hip flexors prevent hip hyperextension and maximum glute activation.
Perform two sets of hip flexor stretches for sixty-second static holds, progressing deeper into the stretch as time ensues.
Pick two exercises from the following activation
exercises. Perform two sets of ten reps with a five-second isometric
hold up top.
Single-leg glute bridge
Pick one exercise and perform two sets of ten reps with a five-second isometric hold up top.
The next phase of training focuses on improving functional glute strength.
Pick two exercises and perform two sets of ten to twenty reps.
Barbell glute bridge
Single-leg hip thrust
Weighted bird dog
Band standing abduction
Band seated abduction
Band external rotation
The next phase is about developing maximum strength. By the time you reach this phase, you'll be ready to maximize your glute activation through heavy strength training.
Pick one exercise and perform four sets of five reps.
Barbell hip thrust
Bent-leg reverse hyper
Bent-leg back extension
The days of training the glutes by just squatting and deadlifting are long gone.
Once you have progressed through all phases, mix in these exercises with your volleyball training program.