Glute Series Intro
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The glutes are the most important muscles in the golf swing and this video series will teach you to break up adhesions, lengthen and then strengthen them for power and consistency in your golf swing. The series walks you through the three phases necessary to get the most out of these powerful and critically important muscles. For right handed golfers, the left glute and hip complex is the most important set of muscles you have in the golf swing. Unfortunately, these muscles get trained to not function properly due to our sedentary lifestyle and how we sit so much at work. This series addresses these issues by teaching you first how to break up the adhesions in the muscle that bind the muscle to the connective tissue and keep it from moving properly. Next we focus on lengthening the muscle through a great glute stretch specific to golfers. Finally, once the muscle is open and available for full recruitment, we focus on building strength. But it's not just strength in the final video, we're helping the brain learn to fire that muscle again. Many of you will struggle with this exercise and this exercise will help you engage the muscle and activate it and start training the brain to properly and quickly fire this muscle again.
Hi guys, Damien Taglione with Rotary Swing.
Here to discuss a little bit of the details of the glute series.
Now first and foremost we're trying to optimize your swing.
Now that means we're trying to get as many muscles as possible that are needed in the golf swing to be maximized.
Now the glutes are the really important one.
So the glutes are basically like our breaks for our golf swing.
They aid in power, stability, consistency in your swing, keeping your back safe.
Super, super important muscle group that we need to focus on.
Now, if we're trying to meet optimal kind of recruitment of that muscle, there's a few techniques that we can use to kind of get there.
Now the first one we use in the video is a smash technique.
So smash technique is essentially a self mild fascia release.
So what that means is we're using a hard surface to basically break up little trigger points or little knots that develop in the muscle that basically rob you of the length of that muscle.
We generate power from our ability to lengthen the muscle and then quickly contract the muscle.
Now if we have knots that are built up in the glutes that is going to basically rob us.
Now we use the ball here.
This is a supernova ball or a soft ball is fine with this.
You're going to put this on the top of the glute, basically the whole entire glute.
Two to three minutes per side, maybe one to two sets there.
And ideally you want to kind of build up tolerance to that.
So if you can hang out for four minutes on each side of the glute, that's fantastic as well.
But this is definitely something that you're going to have to work up to build some tolerance.
Now after we've done a good job about really breaking up these muscle knots and these adhesions, we need to go on to lengthening and meeting our max potential for our length.
The video we show is a elevated pigeon pose.
My suggestion there is one to two sets per side, two to three minutes per position.
So that's going to be weight on the toe and then weight on the knee.
Great, great stretch for fully lengthening this outside glute.
But it has to be in succession with breaking up the adhesions first, then moving on to lengthen.
And then once we've lengthened, now we can kind of really fully recruit that muscle and we move on to strength and power.
Third video is going to be a very simple strength exercise in the form of a glute bridge.
That's going to be two to three sets per exercise.
So we have a double leg version and we also have a single leg version.
So two to three sets of 10 to 12 repetitions per exercise on that one.
So just to review, we start with a smash technique, self-myofascial release to break up the knots.
Then we move on to a lengthening and then we move on to strengthen.
So like I said, we're trying to optimize our muscles.
We need to kind of go in this order to get the most out of that.
All right.
Enjoy these.
Jaleel
Craig (Certified RST Instructor)
Jaleel
john
Andre
Frank
Dean
DAMIEN
Dean
James
Chuck
Bob
Craig (Certified RST Instructor)
Steve
Craig (Certified RST Instructor)
Randall
Craig (Certified RST Instructor)
Charles
Craig (Certified RST Instructor)