Table 2. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for mean integrated electromyographic analysis data

Table 3. Contribution (mean ± SD) of each thigh muscle during the upward (concentric) phase of the squat for peak integrated EMG analysis.

Table 4. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for  peak integrated EMG analysis.

The analysis of this periodical found (2):

The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases. It appears to be the GM rather than the BF that becomes progressively more active as squatting depth increases from partial to full.

Drop-level barbell back Squats are a nauseating exercise designed to induce distress that will traumatize the gluteal musculature to strain well beyond its current brink of anguish.

For safety a power rack is recommended.

Implementation: With (18) the barbell on a rack, walk under the weight so it rests across the back of your shoulders, grip the bar to balance it, stand up straight to lift the barbell off the rack, and step back. 

·        Keep head up and back straight, bend the knees and lower until the thighs are at their bottom range of motion. Attempt to touch the glutes to the ankles.

·        From this point ascend from the lowest portion of the range of motion to parallel (50% of the full range of motion).

·        From the parallel position, descend back down to the position of the lowest range of motion.

·        Commencing from this location ascend to the region of the range of activity that lies between parallel and full lockout (75% of the full range of motion).

·        Once more descend down to the bottom range of motion and ascend to full lockout (100% full range of motion)

·        This entire series of dropping levels constitutes one full repetition.

Do not allow the hips to drift backward or the torso to lean forward. The weight should remain over the middle of the feet.  Contract the targeted muscles evenly throughout the transfer of weight.  Use a slower, controlled movement and avoid bursting up at the top of the ascent.

When the legs are beginning to get exhausted the hips will have a tendency to drift. Keep focus on the legs at all times. This requires deep concentration specifically when the pain begins to burn deep in the thigh region. The tension  release accompanying the returning of the bar to the safety racks is nothing short of endorphin-induced bliss. 

Swiss Ball Squats- 3 sets

This exercise allows for perfect execution of the squat movement along with emphasizing dynamic stabilizers with unwieldy leg positioning that would be impossible with a standard barbell.
	Do not underestimate the effectiveness of this movement’s barbarity. The presence of the swiss ball apparatus should not deter from the perception of the searing agony this exercise commands when performed intensely.
For added resistance dumbbells can be used, hanging at the sides of the torso. Additionally a plate could be held across the chest.
As has been demonstrated subterranean level squatting keeps the glutes under their uttermost prospective tension. The feet should be positioned out as far as possible while still being able to maintain a full range of motion.    As such, go deep with each repetition. From the bottom of the extent of action, push off with the power of the gluteal complex, contracting hard on the upward concentric path.   Upon failure, set the extra weight down, and perform Power Partials!

Commence with power partials for the first two sets. The power partials should be performed at the bottom of the range of motion, where the glutes are summoned more heavily into play.

On the third set go to failure as prescribed, but instead of executing power partials, ascend to the parallel marker of the range of movement, and hold that condition statically to exhaustion.

Barbell or Dumbbell Step-ups- 2 sets

For this exercise, use a box, step, or bench that is sixteen to twenty four inches high (the more advanced the higher the platform should be). Step up onto a platform with the first leg, and then bring the second leg up. Step down in the same order. Repeat the sequence, starting with the second leg this time, to complete one rep.

A farther distance from the platform will emphasize a more stalwart contraction of the glutes, over the quadriceps.

The method of added resistance is optional. One advantage of dumbbells, aside from easier balance, is that upon failure they can be quickly set down and the set continued with either lighter dumbbells or simply bodyweight.

Barbell resistance offers a much more arduous feel to this movement as more profound stabilization is required.

Session Three:

Deep Leg Press Supersetted with Squat Sprint- 3 sets

Session three will again call for three sets of deep leg presses. As has been demonstrated this particular degree of momentum will call for maximal functionality of the posterior region.

However, upon concluding the deep leg presses, the gluteal musculature will soon be forced to enter into hypertrophic intensity.

Squat Sprints embody innovative hyperplastic technology. Implementing such formulas will provide the window for myoblast cell fusion!

Set a goal for lesser reps on the leg presses. Attain between six to nine full, deep repetitions.

	Straight away upon failure of the deep leg presses, dismount a barbell from a squatting station and assume a position fixed at the bottom of the exercises range of motion.
	Next execute just two-thirds of the regular squat movement, rising up only a few inches, and position up and down at a rapid pace, completing 10 reps in 10 seconds. Keep the glutes under constant contraction for the duration of the exercise.

Multi-Planar Lunges- 3 sets

Exercise two is going to implement reactive neuromuscular training. Also called Power Training, this type of application exercise is a progression that imposes proper levels of flexibility, core and balance. It is essential for daily functional activities as it primes the body to move at functionally applicable speeds.

Multi-Planar exercises involve the amalgamation of multiple joints and motions, as all activity is the result of three-dimensional movement.  Multi-Planar lunges will integrate this principle in a hypertrophic manner.

A three-step succession of lunges will be induced in a variable combination series including front, reverse, and side positioning (3).

Step One:

Front Lunges

The first step of this series calls for forward dumbbell lunges. Recall a further lunge will more heavily affect the glutes.

Step two:

Reverse Lunges

The starting position for this exercise is just like that of the forward lunge.

While maintaining an upright position, take a step backwards (landing toe first then heel). Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step back to the starting position.

Step three:

Dumbbell Side Lunges

Begin in the standing upright with your feet shoulder width apart.

Next, step to the side; the step should be long enough so that the back leg becomes almost straight.

Once the stepping foot is planted, the upper body and the side knee should not move forward during the lowering and rising of the body.

Keeping the upper body vertical, dip the lower body straight down
until straight knee comes close to the ground.

 

Hold the tension in the side leg, then rise straight up and
return to starting position.

The pattern of these three exercises should be sequential and executed one leg at a

 time:

·        Forward lunge working right leg > ·        Reverse lunge working right leg> ·        Side lunge working right leg > ·        All in one fluid action. ·        Complete reps on right leg then switch to work       the left leg.
Romanian Deadlift- 3 sets
	The Romanian Deadlift will not only hone in on the gluteal muscularity, but will also profoundly emphasize the upper hamstring locality (10). This undertaking can aid in giving the illusion of fuller glutes by “pushing” the area “up”.   In his journal entry, “Teaching the Romanian Deadlift”, Greg Frounfelter (5) laid a solid foundation for application of this exercise (quoted in red).

Terminology

Proper foot width—For the RDL, the feet should ideally be about hip width apart. This position is a little narrower than shoulder width apart. However, some athletes prefer doing RDLs with their feet farther apart. I try to emphasize the hip-width distance and make accomodations as needed.

Arched back—This refers to the lordotic curve of the low back that should be used when performing any weightlifting movement.

Shoulders back/show off the chest—This refers to the shoulders being thrown back to help lock the low back in proper lifting position.

Starting Position

The athlete starts in an upright position, comfortably hanging onto the bar at arm's length. Knees should be slightly flexed. Feet should be about hip-width apart and pointing straight ahead. The head and eyes should be facing straight ahead. The shoulders should be thrown back and the back arched in a lordotic curve.

Bending Phase/Glutes to the rear

After the athlete assumes the proper starting position, he or she must bend forward at the hips. This must be done while keeping the back arched in its lordotic curve. Otherwise, one puts the low back at risk for injury and negates all the benefits of the RDL. We tell athletes to push their glutes posteriorly, with minimal emphasis placed on bending at the hips. This emphasis usually results in technically correct RDLs. However, it should be noted that flexibility may limit how far an athlete is actually able to lower the bar, but as time passes, his or her flexibility will increase, allowing performance of this exercise in textbook fashion.

Progressing the Exercise

After the athlete bends as far forward as is personally possible, he or she returns to the starting position by contracting the glutes, hamstrings, and low-back musculature

Common Problems

There are several common problems that may arise while training athletes in proper RDL technique. We have addressed some of them here.

Not maintaining the lordotic curve—Remember to have the athlete direct the glutes posteriorly to produce downward movement of the bar.

Athlete cannot lower the bar very low—This is probably because of a lack of flexibility in the athlete's hamstrings. With time this will correct itself, as the athlete becomes more flexible. This is addressed through the warm-up.

Extending the knees during the lift—Remind the athlete that knees must be bent to reduce back strain. Movement of the bar should be produced by the hips, not with the legs (as in the traditional deadlift).

There are a few prominent variations between the Stiff-legged Deadlift (SLDL) and the Romanian Deadlift (RDL) that will contribute to transferring the primary workload to the target object of this series.  (For an anatomical breakdown of the SDL see, Analysis of the Posterior Thigh Part I.)

J. Piper (14) demonstrates these differences and proper execution of RDL technique in his journal entry, “Variations of the Deadlift”:

The Romanian DL (RDL) is primarily used for the strengthening of the lower back, gluteus and hamstring muscles with decreased low back stress than the SLDL because of the technique.

·        The stance is similar to that of a conventional DL with an overhand grip or alternating grip.

·        The spine is fixed in a naturally arched position both at the beginning and throughout the entire lift.

·        The RDL is similar to the SLDL, with the exception of the 15° of knee flexion that is employed. All movement is achieved via rotation at the hip joint.

·        The bar descends slowly and closely to the thighs instead of being directly underneath the shoulders. This reduces the torque on the upper body by placing the load closer to axis of rotation and over the base of support.

·        The bar descends until it is inferior to the knee joint, the lifter feels the need to round the back, he/she has the urge to further bend the knees, or they have reached their maximal range of motion without compromising lifting posture. The key is to focus on rotation about the hip joint as you push your gluteus back, while holding the knees at about 15° of flexion.

·        When ascending, hip and knee extension should occur simultaneously while maintaining some shoulder retraction and the spine's natural curvature.

Common mistakes during the RDL are not flexing the knees or extending the knees prior to hip extension during the ascent. Many of our athletes and clients actually comment that they can feel stress is placed higher in the hamstrings if the knees are kept flexed to 15°, whereas they feel more stress at the hamstring insertion if the knees are straightened during the lift. Other errors include allowing the lower back to round, kyphosis to occur, pulling the bar against the thighs, and excessive extension of the back when completing the lift.

So in review the chief differences between the SDL and RDL are:

·        Hips move backward after initiation of the exercise.

·        The bar will stay close to the thighs at all times.

Bodybuilding is an art form that highly emphasizes creating symmetrical impressions. (See: The Essence of Bodybuilding, " The Art Of Illusion! )

Exercises that can accentuate tie-ins between muscle groups can play off these illusionary assets.

Observation of the picture to the immediate left clearly demonstrates how developed upper hamstrings can accentuate the curves on the lower gluteus maximus. RDL’s are a vital instrument to help stress this curvature.

By utilizing full prospective of their symbiotic relationship, the potential of this aesthetical anatomical draw-in can be fully exploited.