Lead Photo credit: Justin Southwick
Because we sit on our glutes for 8 to 12 hours per day, they tend to be weak and inhibited. Given that they're the body's strongest hip extensor, it stands to reason that they may affect how much weight you'll be able to deadlift. Many lifters are short-changing themselves by not paying closer attention to glute activation.
The solution? Do some simple glute activation between sets of deadlifts. You'll see a big change in how much weight you can add to the bar. Here's one way to do it.
Glute Bridge Plank Lifts
- Drive both heels into the floor and raise your hips slightly off the ground. Squeeze your glutes.
- From there, elevate the heel of one foot 1 to 2 inches and keep your pelvis square (it shouldn't dip). Hold for a one-second count.
- Bring your leg back to the floor and repeat the same sequence on the opposite side for a total of five reps for each leg.
If your glutes have been "asleep" this will wake them up and you'll have a better deadlift session.