Build Bigger Glutes With Perfect Training Technique ft. Stephanie Buttermore (Glute Kickback)
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- เผยแพร่เมื่อ 22 ส.ค. 2024
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SOURCES:
www.ncbi.nlm.n...
www.ncbi.nlm.n...
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Don't miss my last video on perfect squat technique: th-cam.com/video/bEv6CCg2BC8/w-d-xo.html
Next week we'll be covering the hip thrust and then it's back to some more upper body stuff from there! Enjoy!
Jeff! Know im going to love this. I Would love to see a Perfect Posture Video one day, that's one thing I'm always working on and I think is a huge battle for the majority of people out there!
@@Tinyppman perfect posture doesn't exist.
@@nllc9779 care to explain?
@@Tinyppman If you always have the same posture, even if it's "good" posture, you're just creating strength and neurological control in that specific posture. As soon as you break out of that you can potentially be uncomfortable or get injured. It's important to just move and be in different postures.
So when you say perfect posture what specifically do you mean? If you are doing an exercise and the posture you've developed is preventing you from doing the movement without feeling pain, then that should be addressed. But just focusing on posture because posture is supposed to "fix" everything, as if as human beings we are only designed to move a very specific way and we are inherently broken and in a bad position if we are not doing or having a specific movement pattern or are not flexible and we must fix ourselves then I see that as an issue.
I agree having slumped shoulders and craning your neck forward doesn't look very attractive and if you want to have "better" posture for that then sure, that's totally fine.
In terms of stretching and flexibility (which you didn't necessarily mention but it falls into the same category of thinking) there is zero evidence, zero, that shows that being more flexible - that is to say hyper flexible - is better for long term health. It's actually the opposite because you have to develop strength in those positions or you are more prone to injury. Think of gymnasts and ballerinas. They constantly get injured and they have great flexibility and mobility but they don't have a lower risk of injury.
@@nllc9779 hold on there, man. You jumped the gun big time on this one and I've definitely heard this argument before. For me "Perfect Posture" doesn't mean always having (proper standing posture) in every other moment you do, as I agree that's not productive at all and you will get hurt. For example someone shouldn't have their shoulders retracted during the OHP due to then developing improper overhead mechanics, that kind of thinking comes from lack of understanding of mechanics and anatomy. That's not what I'm talking about. you cannot deny the majority of the time individuals will spend not in the gym but outside at their desks/else where in situations where proper sitting or standing posture and developing those neural pathways IS important for proper Muscular output and preventing imbalances. "Slumped" Shoulders or Forward Neck posture might seem fine cause it doesn't bother someone in the gym when they possibly do correct themselves, however eventually it will catch up to them outside of the gym.
You also created a false dichotomy between "more Flexible" and "Hypermobile"which is dangerous for individuals. I agree that People need to be Prescriptive in their Flexibility routines and not just Stretch everything out without proper knowledge or it can do more harm than good. However having adequate flexibility and Strength and stability in those positions is important, going back to the OHP. Without proper cervical positioning, flexibility in the lats, and stability in the shoulder musculature, you cant safely perform it. Most individuals aren't aiming to be gymnasts or ballerinas dude so that's not the best example to use.
What studies are you referring to? Care to link any of them?
can we just take a moment and appreciate how much effort Jeff and his team put into these videos. Absolutely insane
no. he gets paid mucho denero to film stupid videos and workout. no i will not appreciate him.
YES! Big time appreciation. They're so professionally done, comprehensive, intelligent and he's obviously applied those principles to create his own brand and successful business from scratch. That man deserves every penny coming his way.
@@laurenb916 Well then dont watch his videos. Wow what a jealous person you are.
@@laurenb916 buddy so then why dont you make these "stupid videos" and make some "mucho denero" may be you are the stupid here dont you think ?
@@laurenb916 you have so much hate in you lol. I’m sorry your parents didn’t love you
If I learned one thing from this, it's if I wear a backwards cap my form will fail!
But..... your avi
This video would have been so much better if I was coaching you through kickbacks... next time 😂😘
Did we get introduced to bro Stephanie at 5:08?
Will you make a diet plan? Nutrition is 🔑❗
Confirmation for Jeff to be starring in the hip thrust video??
Is this essentially the same as the video you just posted? I do like the variations you showed for hip thrusts for ham/glute activation
Serious question Stephanie, How do you balance your career, gym life style and healthy eating. I am currently in college doing my biochemistry degree.
Please show this to the girls who think lifting makes you bulky & cardio is the way to go
Angel Osorio my ex did one bench press and now she’s bigger than me. That’s why she’s my ex
Adam Craig hell yeah man
Adam Craig the great thing is that girls can chase whatever body type they want because your standards matter to no one but you and no one cares what you prefer :)
Cardio is to look skinny, lifting is for toning 👌 personally cardio was killing my muscule gain, heavy lifting all the way
Angel Osorio who thinks like that nowadays?
You two are such a good team and couple. I love how you guys help each other out on videos and are so supportive. Both your drives for evidence based training just bring the most out of each other.
Jeff the type of guy to press a button with all fingers at once to prevent muscular imbalances.
Jeff cavaliere
Wrong Jeff
@@larvitardratini5965 Jeff Cavaliere is the one to press buttons while standing facing the other way, because that way you'll externally rotate to press it. It's non negotiable.
the best comment here lmao
@@leonardorechsteiner5429 lmao
I posted this on Steph's channel but I'm a dude and I work out my glutes twice a week, GUYS NEED THEM TOO! Thanks for posting this, because I need more than just hip thrusts on the smiths machine to build them.
Brian Krosky lmao too embarrassing 😂
leZickzack nah
I so agree! Your glutes are the largest muscle in the body...guys certainly need them too. And as a woman, I can honestly say that I find a nice proportionate bubble butt on a guy very yummy.
Andrea Gunn 😳👀🙋🏼♂️
Here’s an idea: deadlift more, nigga.
3:48 bro-dude Steph!!! i am dyingggggggg
It isn't Tuesday until Jeff uploads Technique Tuesday!
The technique I want explained is how Steph keeps her shoes so white?!
Joey Suggs 😂
Darren Frost I think those are washing-machine-friendly
This was perfect! I find that placing a step riser or a couple weight plates under my standing foot will raise me up just enough to keep my swinging leg a lot more straight without dragging on the ground while swinging.
Bro-Stephanie is the funniest thing I've seen in my entire life
YES! Thank you for this! You see so many people performing this exercise on social media but no one ever really talks about how to execute proper form.
So grateful for these videos -- the amount of time and effort you put into making them is insane. I purchased your glute hypertrophy program last week and am loving it so far. If there's anybody I'll trust in putting together a kickass workout program, it's you two. Keep up the awesome work!
Being a guy I wish I had the guts to do this at my gym =/ I'm really trying to build bigger glutes and I'm holding myself back by not doing this one because I'm too embarrassed to do it. I only see girls doing it each time >.
Nothing to be embarrassed about! I played D1 college football and our coaches were constantly preaching the importance of strong glutes. They’re your base! The “chest” of your lower body. So even the more “manly” sports with very grueling training regimens promote glute training! Besides, you’re in the gym for you and nobody else! If anyone judges, that’s their problem. They probably have Hank Hill glutes anyway 🤣
Be the leader, you might be the one to encourage other guys to do it too. I go to the gym and see tons of guys working out their glutes, Trust me, nobody cares.
Do it do it do it. Normalize dudes having dumptruck asses. No shame bro no shame!
I hope you did go for it bro
I mean just look at most of the NFL players, they have huge butts and legs bro
Just go for it
Fuck what anyone else thinks
Bro-stephanie is a great character addition ! 😂
I’ve always performed the kick backs without having the kicking back leg passing over your support knee. Once you pass this point I learned that your quads end up taking over the movement. Been working for me this way! Valuable tips though, thank you
You should've switched Steph out for yourself in a sliding shot that slowly reveals your face😂😂😂
I Love Technic Day!
I have rarely done that move.
I'll give it a swing.
Love how informative your videos are and actually using research, etc.
This is very useful and I will definitely keep this in mind for tonight’s leg day.
This was a super helpful video, Jeff! I always love your science-based approaches AND you present what you're saying clearly. Awesome stuff!
Love you Jeff! You got me into the gym and I’m forever thankful for that! I’m covering the progress and would love you to check it out.. if not I understand as you must be super busy. Keep up the good work my teacher!
You're everywhere my dude
I love how the "trainee" that performs the excercises wrong has a different style..!
When Jeff Nippard the goat uploads, we watch 🙏🙂
Loose hair + headphones bad
Ponytail good.
🤣 loved it!
love the tips/technique! Stephanie going wildin' out at @2:00
This was so excellent Jeff! I am adding kickbacks for the first time to my training program and this was by far the most informative and useful videos I've found on this movement. Thank you!
This is the best series i have ever binge watched !
As a guy I like to do what I call stealth glute training… 😂 I use the roman chair/back extension. I adjust the support pad slightly below my hips and angle my toes outward. Then I grab a plate and hold it against my chest and the push forward through the hips to bring the weight up. I keep my back slightly bent forward to prevent the lower back from taking over. I tried hip thrusts for a while but got a lot of weird stares. 🤔
Today was my first time doing this and I m impressed!! I really felt it in my glutes!! Thanks for these amazing tips!
3:39 I see what you did there
Ok, I'm prone to hurting myself during the cable kickback & I'm gonna try to implement your technique of not moving my leg straight back behind me, more at an angle like Stephanie showed. I notice that if I swing my leg straight back, it compresses my lower back too much, even when I engage my abdominals to keep my torso in alignment.
Genius. Love the science he brings into this video.
Absolutely phenomenal. If only all coaches were such great educators--an aspect of being a fitness coach that is so severely lacking and underrated! The breakdown, the explanation, the mental/physical cues...very well done! Thank you for this video.
Notification aquad! 35 min in, already 500 views and 35 comments. Love the content. Congrats on 1M!!!
The explanation you gave is so helpful and thorough. Thank you!
Congrats on your one million subs!! I Learn so much from you and Steph!! Power couple .. thank you Jeff!!!🙌🙌🔥👍
This is the earliest I've been to one of your videos I think. Great stuff Jeff!
Great work! Could you please do a video that shows all the different variations of cable kickbacks and how to do them with good form? One of my favorite exercises is the cable kickback with an upper body angled at 45° and with the leg kicking back to a perfect alignment with the upper body, but I am not sure I am doing it with perfect form.
I will definitely keep watching this video until I can get the technique with keeping my back in a neutral position and take the stress off of my lower back. Thank you guys!
I just tried this exercise today and I felt it in my lower back as well. It also felt like the non moving leg was being worked. I'm guessing there's nothing wrong with these things, and there weren't any adjustments I could make where I didn't have the same outcome.
@@smokinjoe006 I'll be going to the gym soon. We'll see how it goes. I know I have a tendency to round my back a lot so I'm gonna try to keep it neutral. I had a hip replaced about a year ago so I know I'll be keeping any weight light so hopefully that will help.
Absolutely love yours and steph's content!! So informative and love that its science based🤓 thankyou and love from London, UK🇬🇧💕
Finally I've found someone who explains technique! Thank you!
I've ran both of your glute/women's programs and enjoyed them both! Thanks for always putting out great content!
I love the thumbnail.
The look on Jeff's face, I can picture him saying,"Mhm Mhm Mhm...science..."
Great tips! I’m going to try to incorporate cable kickbacks back in to my routine using this info. Super helpful 👌🏼
Man I really love your channel you're the only one who consider research and mass review
English is my second language and i can never tell the difference between Canadian and American accents, until now😂. Thx Jeff
I look forward to theses videos each week! Thanks! 💪💪💪
I love the "Bro Stephanie" look, lol. And hey, thanks for all the work you put into the videos.
Love how informative your videos are. Also appreciated Steph’s little bow at the end. Kuddos 👏🏼
did anybody else’s back hurt when they first started these? today was my first day and i felt it in my lower back..
Yes, this form hurts my back. Other instructors say not to kick that far back, only until your leg is in line with youre back/ the rest of you body!
Lower weight and mind muscle connection the glutes
Sounds like you either have a weak lower back proportionally or one that’s too strong, causing it to take too much of the load
These videos contain the best explanations I have seen so far! Thanks!
Nice Jeff!! Love the new illustrations on the video. Really helps me understand the movements
I cannot wait to try your methodology at the gym tonight!!! I often opt out of "kick-backs" because I NEVER feel it in my actual glute!
That Technique Tuesday intro music tho! Whoever created that is a genius ;)
I have a hard time with mind muscle connection on this one and it gives me lower back pain.
Lower the weight, probably going to heavy
This is awesome!! thanks Jeff. I have been doing crossfit for a while and neglected isolation movements which has resulted in imbalances in my larger compound movements. So ive dissected certain movements and with this movement my left glute doesnt fire as quickly as my right. So im really working on having a strong mind muscle connection there. This video helps a lot bc i can tweak my technique with you help and hopefully this will help me feel more of a burn. Thanks again this was very very helpful :) btw good job Steph!
I almost never comment but had to say thank you for your level of detail in all your videos and congrats on 1M!
I love Technique Tuesday because it reminds me that it’s my Friday for my work week.
Holy crap you are amazing at really breaking down these exercises without losing my attention. New subscriber for sure. Thank you! ❤️
Damn, since i started glute training these vids have been popping up everywhere, not complaining x)
3:48 the debut of bro Stephanie
I never noticed before (I visit this this section of your videos often lol) but nice touch having Stephanie appear as a different character when showing the do's and don'ts lol
thanks! i was stressing bc I couldn't do frong kicks on a smith machine at my gym bc it would catch. now i found something better!!💪
thank you again for high quality content 🙌🏼❤️ love this series
2:58 bro literally cited a paper to prove that pain is bad lol
Very useful information Jeff thanks so much xx
I love how bro y'all get when you show the 'wrong' or 'less ideal' way of doing moves LOL.
Ahhh so excited I always feel these in my lower back!
Because who doesn’t like a good set of glutes!?!?
@@nateinsane4023 why don't you have a seat for me. Right over there.
@@nateinsane4023 made my day
@@nateinsane4023 well done sir
Cobra Commander oh no no!!
@Adam Craig omg how many comments are you posting? 1* people don't care about you or your opinion 2. Nothing wrong with big fat asses 3. you talk shit but if you like boobs they are the same or just big cus the amount of fat or fake :)
I did these yesterday. Had to use the handle you showed because the ankle strap was MIA. It was tough to get my foot in it, but once I got it on, it worked ok.
Woke up to this on leg day. The king and queen of kindness, smarts and glutes.😍
"Bro Steph" is out of control! haha
Dear Jeff,
Please leave random electromyography articles out of it. The cited articles by the Farina et al say nothing about gluteus contractions. Besides, in your own clip around 03:00 you can clearly read that the centrally perceived pain does not affect muscle function. If you read the article, you may learn that the torque produced by the muscle was also unchanged. There's no need no back yourself up with citations just for the heck of it.
Regards,
A kinesiology researcher.
I am just so grateful for all your videos!! Thank you so much!!
I’m currently in week 3 of the women’s program and I’m loving it
Your yt channel is pure gold!
What an amazing serie Jeff! Could you maybe also do a video on the flat dumbell benchpress? I've experienced some trouble with this movement.
Love Stephanie I’m bro mode 😂 amazing work both!
I genuinely feel us guys don't put enough emphasis on our glutes!! Being a Natural Competitor I am always conscious of building them for better proportions. #Donmaguirefitness
Did you just hashtag your name?
@@nllc9779 yep } hashtag it in my videos so it's a habit on TH-cam! 😊
Great video! Love how detailed your explanations are. Keep them coming!
Thumbs up for Dr. Buttermore!!!
Love how he cites a study showing pain while lifting is bad. I think it wouldve been okay if you just said, "it hurts, thats bad"
Hahaha I love how there’s a Stephanie version of Bro Jeff using poor form. With her big headphones and hair all crazy. I see you guys. That’s hilarious
Can you do a technique Tuesday on deadlifts soon?
lmao, still loving the backwards hat for bad form break downs xD
Best part of my Tuesday
I got your program it looks awesome. Cannot wait to start it today!
This exercise has been the bane of my gym life. I know its supposed to be really good for the glutes but i just dont feel it in my glutes at all. I also find it very awkward
I like your professionalism. Keep up the good work!
I love doing kickbacks. Love your content
Yaaaasssss looking forward to the hip thrust next week!
Please come up with a deadlift specialization program next!
OMG thank you so much for this!!!! I have been struggling to figure out how to best progress with these, as going up in weight kills me and totally wrecks my form.
how about tech-quila tuesday, take a shot of tequila each time he says technique
That shit is bad for you nigga, and I drank it last Friday
From the lower asspect of your glutes, to the upper asspect of your glutes. Got it!
I take it you can also do these kickbacks at home with a good pair of ankle weights and improvise a location to perform them, such as against a door way or something, as explained here already one don't need to utilize a heavy weight at all for this isolation movement anyway.
Omg this helped sooo much..i have a problem doing this my lower back hurts...jus the muscles
This channel has more science than many other science exercises