Hey guys! I wanted to start a series of blogs digging a little deeper into the human anatomy. Do not freak out though! I will make it easy for anyone to understand and be able to get something out of it.
First I want to tell you real quickly why I am doing this. Here lately the numbers of studies on baseball and sports have dramatically increased, and while I have no problem with studies, I just am not sure if all of these are really helping you get better. I wanted to present things from an anatomical or body perspective. We have a good grasp on the muscles in the body and how they work. This hasn’t really changed much in the last few years if not longer. I wanted to present something to you that would be simple enough that you can implement today to improve your performance! Do not get me wrong, the body is not simple by any means, but there are some ways to start and advance from there.
Now let’s talk about the Gluteus Medius. It can be found lateral aspect of the upper buttock. It is responsible for abduction and medial rotation of the hip. Hip rotation is critical in creating power in rotational athletes and also serves as a way to stabilize during other activities or sports.
Here are a few examples on how coaches train this with their athletes:
Exercise Band Activation: Band just above the knee. Knees are forced outward in order to gain tension in the gluteus medius. Wes Johnson presented this at the ABCA where he stated he tried to implement this with as many drills as he could like wall ball series, squats, hip bridges, clams, and etc…
Donley Hip Spin: This is different than most products because it actually places the tension on hip and not the waist. It also works unilaterally so the athlete is not able to compensate.
Pummel Ball Throws: This incorporates and integrates the full body while still keeping the primary focus on hip rotation. The ball tosses are commonly referred to by Eric Cressey, Lee Fiocci, and others as a great way work on full body rotation and power transfer. The pummel ball is ideal for this as it was made to be slammed into walls or the ground and is very durable.
These are just a few exercises that can be used to activate and strengthen the Gluteus Medius. It may be important to stretch or work on tissue quality in this area as well. This is why you should consult with your instructor or therapist to make sure you are getting the right balance of strengthening, stretching, and tissue maintenance.
Hopefully this gave you an insight to a powerful muscle utilized in rotational activities, and showed you how some of the greatest strength conditioning coaches train this in a holistic approach. As I stated before, one muscle is not everything, but it provides and good basis to start with and advance further. Make sure to tune in for the next video for another look into the anatomy of the human body.
Remember to be unique And