The glute bridge and hip thrust are exercises that are used to promote squat awareness. It is also used in the world of “non-functional” glute repair.
The purpose of this article is to break the working mechanism of the bridge in comparison with squat, let me tell you how it is possible to train a bridge, yet not be able to recruit gymnasts during squat.
(From now on I use the “bridge” to cover the use of the glute and waist bridge).
How Muscles Work
Before we begin to analyze squat and bridge, we must begin with the facts that allow us to understand how muscles work in special situations such as a bridge against squat movement.
“This bridge has a great EMG function; So, it should train our glutes to work when we are working hard, double squat. So why is this not happening?”
Many physical science involves the development of muscle mass. The only alternative is from muscle tension that shortens and enhances mobility. In the case of a bridge, the glute is closely connected to form a stretch of the waist.
In a story called Hip Thrust and Glute Science, Bret Contreras discussed the science of writing glutes extensively, including research on hip size and knees needed to read more EMG. The purpose of this article is not to doubt its approach, as it is accurate in its function and purpose – the dramatic reduction of glute to the maximal hypertrophic gains. Instead, this article will show how the bridge is not right for directing glute work in our goal, squat.
The glute bridge is made of the extremes using knee-length straps to push the outside (waist out) and rotate the toes (outer circle). The theory is that performing all three activities of concentric glute muscle at the same time (extending, seizing, external rotation) will ensure the greater EMG function of the glute.
“Sensitive muscles come from a distant movement, but during active (multi-tasking) it is not possible to tell any muscle to work.”
Large EMG readings are considered to be very important in terms of how good exercise is good for muscle mass. The bridge has a large EMG function; Therefore, it should train our glutes to work while we are doing a lot of work, double squat.
Why not?
How the Body Works
In the bridge, you are not training the glute to squat, but just increasing the waist. The bridge operates in the upper sleeping area, with a nervous system that is similar to the sleeping area. Explain this with a long break, in which muscle and human weakness are weakened because we have lost our battle against gravity, which is something that causes the muscles to be constantly weakened.
When we sleep, we no longer struggle with gravity. This means that the nervous system of the whole body is working a bit. So when the waist is pushed up, only the nerve drive goes to the glutes, thus the higher EMG counting bridge.
When we stand under a load that is ready to shake, the pressure of the entire nervous system is greater than that of the bridge. As we start to lower and the hips move down, there are brain processes that travel to every muscle in the body.. As we move, the muscles inside the entire hip shorten and lengthen at different times, learning how to work together to overcome gravity with moving objects.
This is one of the most important for the glute bridge satero going to squatting. The body functions as a single complete system, with extensive brain communication taking place between muscles to complete the task. As we build the glute bridge, the glutes learn to work individually, and there is little communication with our powerful neighbors. As a result, when we stand up and do squat, the glutes do not even know when they need to connect with other muscles working during the squatting movement.
“When we build a glute bridge, happy people learn to work individually, and there is no dialogue with our powerful neighbors.”
The nervous system works unconsciously to control the movement of people. Cognitive muscles come from distant movements, but during exercise (multi-tasking) it is not possible to tell any muscles to work.. You can’t choose a sequence of muscle shots because there are so many muscles working. It is not possible to consciously control the complexity of that sequence. Even if you manage to improve the process, you may be so frustrated with the work you have to do that you may not be able to upgrade.
How It Works
Muscle sequences are not only different, the machines are also different. In the bridge, the glute starts from the empty space and then shortens. Glute has retained energy, but there is no shortcut method like the one in squat.
At the low point of the squat, the glute moves across the hips, extending (starting from the grip area, but continuing to move inside the squat), and rotating inwards. This is a natural machine for downsizing squat.
The knee joint is twisted by the inner rotation, so that the internal rotation occurs in the eccentric part of the squat.. Please note, I’m not saying knees are kissing. If the knee is moving above the foot, then this is around the inside of the hip.
The lower part forms the length of the glute in all three planes (hip flexion in the sagittal plane, hip flexion in the anterior plane, and internal rotation in the pass plane). This length makes the waist more flexible which allows the glute to explode and deeper, to grab, and rotate the outside of the waist, allowing us to stand up.
“[L]modeling means that the glute does not learn what to do in the hole under the squat, which is when we really need the conviction to help us. “
The above is not repeated on the bridge, because there is no short-term reduction due to the small movement in which the bridge takes place internally. One of the consequences of that bridge is glute tightness, meaning that the glute is able to flex slowly, not in many movements like a squat. This short walk means that the glute is not learning what to do in the hole under the squat, when we really need the glute to help us.
Enter Lunge
To really help the glute open, exercise that is very close to the squat and lungs. The waist movement is the same – the flexibility of the hips, the internal rotation, and the lower extremity of its movement, which makes the glute work shorter. However, there is little difference between squat and lungs. In the nose, we have lower power when the foot hits the ground, so the machine is not the same as the squat has a high-rise system.
But nasal glute is learning how to work with all other pelvic floor muscles according to a follow-up procedure. The incoming angles are similar to those of a squat (on the front leg) and, most importantly, the knee, knee and back are learning to move with the hips through those movements.. In the bridge, only the hips move and spread, with the knee and spine in a much different position and under stress than the squat, so that the correct order of movement and muscle movement is not studied.
“In the bridge, only the hips move and spread, the knee and spine are in a very different position and the pressure is different from the squat.”
The air also allows each leg to function independently and to be strong on its own. I should also not try a squat that is 100% fit. We all have strong legs and we love to bend. We need to try and plan the system.
So, get out and drop! But doing 30 lungs is not enough to make the changes you want to get people to write about. The second part of this article will discuss how you can improve your performance in the automotive system.
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References:
1. Contreras, B. “Hip Thrust and Glute Science. ” The Glute Guy. Updated April 6, 2013
2.Worrell TW., Et al. “Traction of electromyographic and torque connections during the voluntary isometric force of the hamstrings and gluteus maximus muscles.. ” J Orthop Sports Phys Ther. 2001 Dec; 31 (12): 730-40.
Figure 1 courtesy ofShutterstock.
Figure 2, 3, & 4 courtesy ofCrossFit Epirical.