Find Your Butt (and what to do with it when you do)
Thursday, March 19th, 6:30P – 8:00P
DIABLO SPECIALTY CLINIC
TOPIC: Posterior Chain Engagement & Development
WHEN: Thu, Mar 19, 6:30P – 8:00P
COACHES: Carrie Olson & Andrew Gleason
CLASS SIZE: 20
COST: $20 [members] / $48 [non-members]
The largest muscle group in our body deserves a clinic of its own. In this informative and very active clinic, you will learn techniques for increasing glute engagement and strength – for lifting, moving and even gymnastics. Proper hip hinging and glute activation are skills that can be learned, and lead to faster posterior chain development which contributes significantly to postural stability and back health.
Coaches Carrie and Andrew will take you through a series of exercises and mobility skills to help you isolate, train and develop your gluteus maximus & posterior chain muscles. You’ll get an amazing workout and learn some very cool skills & exercises to continue your progress.
YOU SHOULD ATTEND IF YOU:
- have recurring back issues or pain
- want to improve power for Olympic Weightlifting
- want to build your booty
- want a stronger kip for pull-ups or muscle-ups
- want a stronger squat & deadlift
Thu, Mar 19, 6:30P – 8:00P
$20 – Members
Gluteus maximus – The gluteus maximus is the largest and most superficial muscle in the gluteal group (of three). The muscle attaches proximally along the inner and upper ilium at the crest (iliac crest or iliac spine). It also attaches proximally to the posterior surface of the lower sacrum and to the side of the coccyx. There are also attachments to an extensive network of connective tissues, including the lumbodorsal fascia and the gluteal aponeurosis. The muscle fibers are oriented obliquely, from the ilium and sacrum down to the distal attachment on the posterior femur, just distal to the greater trochanter and iliotibial tract (iliotibial band) along the side of the leg.
The actions driven by the gluteus maximus are affected by which structures are most stable. When the pelvis is the most stable structure (when the foot is elevated off the ground), the muscle will extend the femur to the rear. If the mass of the body is anchored below the gluteus maximus, the muscle will act on the pelvis, either supporting it and the trunk posturally or pulling the pelvis to the posterior.
The muscle’s most powerful action is as a primary mover in standing up from a squatting position, a movement that also recruits the biceps femoris, semitendinosus, semimembranosus, and adductor magnus. The gluteus maximus also, by virtue of its orientation and attachments, works as a tensor of the fascia latae and iliotibial band. This action assists in stabilizing the femur on top of the tibia when standing. The muscle can also contribute to external rotation of the femur (and leg).