Glute kickbacks put your hip into extension — the opposite of flexion, when you kick your leg out in front of you. Extension is one of the primary movements your glutes — especially the gluteus maximus — are responsible for.
Whether you want a better-looking butt or you want to get your glute muscles firing properly for running, cross-country skiing or any other sports where proper hip extension is crucial, kickbacks are an excellent training tool.
Here at Planet Health, we are fortunate enough to have a glute kickback machine, located to the right behind our plate-loaded area. Please let our staff know if you would like instruction on how to use it.
It seems today having an anterior pelvic tilt (APT) is becoming more and more common, to spot one, it looks a bit like Donald duck with his tail feathers in the air; a forward tilting pelvis, dramatic lower back curve and bulging of the abdomen. With the rise of the instagram fitness model, this may be what fuels this influx of people suffering from this socially acceptable postural deviation.
Similar to Kyphosis (forward rounding of the shoulders and back), APT occurs when some muscles become weak and lengthened; Rectus abdominis, External obliques, Glutes and Hamstrings, whilst others become tight and stong in an unbalanced way; Psoas, Iliacus, Rectus femoris, Tensor fascia latae (TFL) , Erector spinae.
The leading cause of APT is by far, leading a sendentary lifestyle. Sitting for hours on end causes hip flexors to become tight. There are also many bikini competitors and instagram fitness girls walking around with APT, it certainly is the most socially accepted postural deviation.
When looking to correct APT, the first consideration is the way in which you strength train. I always say to my clients, if you don’t have good posture when training when will you? What this means is
squeezing the glutes and tilting the pelvis back during training, for example in a deadlift or any standing dumbbell exercise such as a bicep curl or triceps extension.
Light or bodyweight glute strengthening exercises such as glute bridges and hip thrusts, really accentuating the glute squeeze at the end of the movement can be very helpful.
Strengthening your abs is also important. Try something like flutter kicks with a full range of motion, accentuating the eccentric (downward) motion.
Performing hip flexor and lower back stretches can certainly help. Take a lunge position, bring your pelvis forward and squeeze your glutes and hold for 30 sec x 5 reps, repeat on opposite side.
Seated forward fold is a nice one for your back. Simply sit in your typical hamstring stretch position touching your toes, sitting on the floor (loop a band or towel around you toes with less flexible hamstrings), keep elbows straight abd round your back. Hold for 10-15 seconds x 5 reps.
Why have so many people all over the world started using Milon gyms? Some of the key reasons are; - We give you a 3 month 100% money back guarantee!
- You only need to exercise for just 35 minutes twice a week.
- You get personal fitness training support on every session.
- Our equipment encourages 15 times more fat burning.
- You get 30% more muscle training in half of the time.
- Automatic personal settings ensure exercising is safe and effective.
- You get a free weight loss programme.
Are you worried about going to a gym as you think you won't know what to do?
Every session you have in our state of the art gym is already mapped out for you. We take a hands-on approach at Fitness 35 too, our experienced team will guide you through your session to give you the comfort and peace of mind to help you on your way! #Fitness35
Guys getting the workout in nice and early in our new Open Gym Athenry.
Come try it out over the next two weeks for a workout with our 'Pre opening hours'. Keep an eye on our social media for daily times.
Today's open times are
Call to enquire- 091 844998
Our exercise of the day is the side plank.
It's easy to do; Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.
Heavy Timed Sled Accelerations
Working on horizontal force outputs still with these sled accelerations but now timing each one to make sure max intent of every rep as it’s east coast through if there isn’t a bit of competition or challenge in training and just go through the motions timing and challenging each rep forces max intent which is a big part of improving whatever it is your looking to improve
Because at the end of the day if your not measuring your guessing.
⭐️ NEW TRAINER ALERT ⭐️ For any female members looking to to get more comfortable in the gym and learn proper lifting techniques please message @rachelmeliafit !!! Incredibly knowledgeable at what she does and focussing a lot on helping customers develop a healthy relationship with food 🥘 Rachel is the girl to help you get on track!!! #gym#womenwholift#girlpower#scullyfitness#galwayfitfam#galwayfitness
Did you know here at Planet, we provide FREE personalised training plans, body fat calliper testing and measurements?
Our training plans are customised to suit your individual needs, preferences and capabilities! You have the option to update your plan as often as you like, to keep you motivated and constantly progressing.
All our staff are trained to provide measurements and body fat calliper testing, to monitor your development throughout your fitness journey!
Contact our desk staff on (091) 569 336 or speak with reception to book your free program or testing.
Best of luck to this legend Niamh Heffernan who jets off to Minnesota today for the world handball championships to represent Ireland 🇮🇪
Hoping all goes to plan Niamh has put in huge work over the past few months 💯
I’ve been delighted to be a helping hand along the way.
Plyometric training is a great way to build explosive power. Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength.
Sports like Gaelic football, rugby, hurling or soccer can benefit drastically from this type of training. Gains made from plyometrics can directly translate to better performance on the field.
Examples of plyometric exercises include; Box jumps, frog hops, jumping split squats and squat jumps. These can primarily be performed with or without weight. #functionalfitness
MEET OUR FIRST TRAINER!!
"So before Uplift I was 12 months working in a fitness studio, running classes & bootcamps for ladies based around Galway city. Ive always been very active, a competitive swimmer and badminton player, an enthusiast footballer, and an Irish champion in squash and hockey.
Going into the fitness industry hasn’t only suited me, it feels like it’s what I was made for. I’ve always loved working out myself and have a passion for health and fitness but I found my biggest satisfaction came from training the amazing women I’ve met along the way.
In the past couple of years, I’ve attained all my certificates and become qualified in the following areas of health and fitness:
Personal Training, Gym Instructor, Outdoor Training, Group Circuit Training, Cardio performance, Physique & BodyBuilding coach, Nutrition & Supplements.
Ive worked with over 150 women, each an individual and each with different objectives and every single time we have reached their goals together.
I am almost two years into uplift now and I can so honuredly say I am constantly busy.
Uplift is so much more than leg days, arm days, chest days, macro counting etc, but is focused on the overall well-being of clients & based on the promise that as a consequence of working with me – you’ll achieve the health and happiness of body & mind that you strive for.
I want to ensure a high level of professionalism, coupled with focused ambitions for my clients.
Here’s to another great year ahead for me and my girls and guys🙂
Interested In joining team uplift?
Email me on Upliftwithisabelle@gmail.com"
Are being able to do chin-ups a goal of yours? Our assisted chin-up machine allows you to control how much of your own body weight you lift, making it the perfect way to work towards your goal!
Please let one of our instructors know if you would like some help using our assisted chin-up!