How to Know if Your Weak Glutes are Hurting Your Deadlift (and 3 Steps to Fix It) 

One of my first coaches was Sam Byrd's training partner. That "screw the floor" technique was hammered in my brain lol.

Dude I like the video style where you hold the camera. It’s very personable, I like it.

I have the exact opposite problem where my deadlift off the floor is slow and weak but my lockout is strong despite doing conventional. Hopefully we get a video on that too.

Just got done reading base strength, what an amazing book, all the concepts of programming and decision making when programming explained so well a child could understand! Really looking forward to reading peak strength now

Glutes are one of those muscles people say they never feel, probably because they never really expose them. I did 2 sets of smith machine BSS, knee to floor and got soreness right then and there. All that stretch mediated hypertrophy research is finding a use after all, I never saw something so evidence based work this well in practice!

Just so we’re all on the same page - EMG studies are not useful for hypertrophy considerations. Activation is lowest at the lengthened position for most movements, yet longer ROMs and therefore more lengthened positions under load maximized hypertrophy. I already use the “activation” warmup method Bromley touched on, it’s a game changer. Before lower body days I’ll hit a hip thrust with just a 45lb plate on my hips, tempo down without losing tension, 2ct pause, then up, 2ct pause, for 1-2 sets of 15-20 reps, or however long it takes to get a small pump in the glutes. It’s not a large enough stimulus to adapt or accrue excess fatigue, but the mind-muscle connection is insane during comp lifts and accessories. It also keeps my LBP from acting up. Imo, bc longer ROMs are best, something like a unilateral dumbell RDL with wall assistance (to take less stress of the back to make glutes the limiting factor) or some other bent-knee hinge is best. Glute bridges and hip thrusts can be great, but bc the ROM is so short the hypertrophic effect is limited compared to other lifts. However, some rigs allow your hips to flex beyond 90° (lower than parallel) which is great ROM. If you’re going to use glute bridges or hip thrusts as a glute hypertrophy movement, consider having one other glute-specific movement as well.

Now this is the kind of Bromley content I wanna see! Keep these coming!

Well I actually have some valuable input for this. I use to have knee issues on my right leg from my right glute falling asleep, because I sit on my wallet at work. I got to where I could use my hips in my lifts by doing Bulgarian split squats and lunges, while doing extra volume on my right side. You can do those two exercises frequently enough to really learn how to use the hips. If you practice moving your femur back instead of relying on knee extension it hits the hips really well. I got to the point where they are both awake, and I can keep them awake in my regular day to day activities. Oh, and another underrated glute activation drill, is the standing strict OHP. You have to twist your feet into the ground, keep your weight from shifting around on your feet, and keep your feet from moving. It's like practicing a piece of the squat while you work your upper body. Every time I put standing OHPs back into my rotation I get sore glutes.

Can you do a video on Squat University like you did with Seedman… in your view, is he a specialist on diagnosing imbalances with valid exercise recommendations for those issues, or a snake oil salesman… or maybe something in between? Would love to see your take on this guy who constantly shows up on my Instagram.

Ive recently started supplementing Bulgarian split squats and my glutes are more sore than ever. I've also noticed a great increase in stability and balance.

I'm just now stumbling across your videos, thank you very much. Your explanations have seriously helped me. Thanks boss!

I am weak in general but my glutes fire great. Will use these clenching techniques for other muscles that have worse MMC. I know doing high reps lower weight really helps me with that, and I can understand how doing hip thrusts with a hold at the top would help. I can credit my squats and cycling to help me develop my glutes. Cycling with clipless pedals really allows the rider to shift and use different leg muscles to ride along which I know has helped my MMC and ability to get them firing.

I can relate Alex Glutes are also on my mind all day

'Big Upper Back signs of Strength' yes most would take that.. 'hind quarter of a mule' ?? .

Do one weak off the floor. My arms are short so my lift is explosive past my knees but its so hard getting it off the floor 😭.

I never thought a dude telling me to “clench, clench, clench” would be so enlightening and needed.

saw this video when it came out, coming back to it today after failing a banded deadlift at the knee 😂

Please do a video for deadlift off the ground!

How do you feel about Chris Duffin's position on weighted glute bridges, i.e., the mechanical disadvantage prevents lock-out at sufficient weight and therefore makes it poor for non-aesthetic purposes?

I wish you had demonstrated the 45 degree back bend. I can't find any exercise that I actually feel in my glutes...

5:04..”Come again Bromley??”

Great content as always, really needed this, thanks!

Great content lately

Awesomeness

Can you make a video about being weak off the floor?

I look like I got basketballs stuffed in the back of my pants. Think I'm good here.

Was that Bromley with the B-roll footage apparel posing? 👌👌

I think doing more overall hamstring and glute work will contribute to that mind/muscle connection via practice and muscle stimulation but I personally like doing single leg back extensions and holding the last rep for about 3-5 sec at the top contracted position, also single leg rdl's with a barbell in a low rep range are pretty killer for glutes

Working on my weak left ass cheek. That lazy bastard has caused me some hip and pack issues. My squat and deadlift are non existent. Thanks for the tips!

Is it a good idea to superset my RDLS with hip thrusts?

Arm day for me, this video for the ladies...... Who am I kidding? It's all for the ladies

"Every rep of the way." I see what you did here, lol.

As a natty, my lockout is rock solid. But... My start is weak. If I just adjust the starting height 2-3 inches I gain over 15 kg in strength... It is frustrating.

Can anyone else bounce their glutes like they can their pecs?

smh how come u caved in with that title switch😂

so the abductor machine is not worthless after all

Besides pain and a lot of regrets Bulgarian split squats also give ASS. Especially if you let your torso lean forward. Every single rep feels like am getting stabbed in the gold mines

Holding a big poop in can help with clenching as well. 😀

@6:28: Calling the abduction machine a bad girl machine is very cruel indeed..

I only work glutes and chest because my sole (soul) purpose is to mog w*men in every way 😎😎😎

Selfie stick camera action was distracting.... Just saying

Hard to have a puny ass and a nice squat. I'm a hip squatter, but definitely I see a change in my glutes every time I get my squat to level up. Like that piece of meat did not use to be there, lol!

Shakey camera dude.. hard to focus

I think the old thumbnail was better. Don’t need these cray cartoon bruh