It’s a fact that netballers have strong bootays! We have to stop, start, jump, dodge and squat in a game which relies heavily on our glutes. We need strong glutes to protect our joints, especially the load going through our knees.
We find that there is nothing more frustrating than working hard in your strength session and not getting the optimal results. I am sharing my top tips on how to “fire up” your glutes when you train to ensure you’re feeling the burn. Here are my 3 top tips to use throughout the NETFIT 8 Week Challenge.
#1 STRETCH! RELEASE HIP FLEXORS TO IMPROVE HIP MOBILITY
Tight hip flexors is not only a common cause of lower back pain, but it also leads to under-active and weak glutes. By spending 1-2 minutes performing mobility drills or self myo-fascial release (such as laying on the handle of a kettlebell or a tennis ball) on each hip flexor before your session you will give your pelvis the best chance to be in a position to allow your glutes to fire effectively.
#2 WAKE UP GLUTES BEFORE YOU START YOUR NETFIT WORKOUT OR NETBALL TRAINING.
Spend a few minutes before each workout or training, preferably with out hot pink glute bands, 😉 to activate your glutes- this will get the most out of your session.
We have the perfect band session on the NETFIT APP which includes crab walks, knee abductions, hip thrusts, glute bridges, squats etc. This will prime the muscles to be ready to fire when you begin your workout.
#3 FOCUS ON YOUR FORM, THINK ‘PERFECT REP, EVERY REP’
Poor form on any exercise will take away from what you are hoping to achieve from a movement and muscle activation perspective. By focusing on perfect form with every rep, of every set, you will get the absolute maximum bang for your buck with each workout. Don’t forget to draw the belly button in towards the spine into neutral position, releasing any tension from the hamstrings and allowing the glutes to work the way they want to without putting pressure on the lower back.
FUN FACT: Hip thrusts improve speed more than squats or deadlifts.
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