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    Question Weak glutes, hamstrings and abdominal's

    Hey Guys,

    I have found that I have weak glutes, hamstrings and abdominal's. I am currently following Fierce 5 novice full body 3x a week and have noticed with some lifts my weaker or lagging muscle groups don't activate but my strong muscle do. I would like to know how I could improve or target these muscle effectively as to where when I do exercises I feel these areas working as well. For example when I do RDL I find it hard to target the hamstrings, I sometimes feel it in my glutes if I ever do or in none of the muscles at all and just feel like I am completing the range of motion. When I do squats i barely feel it my glutes or any other exercise that I do. In regards to abs, its a hit and miss on what exercise I do but I want to develop these areas. I know that some of the exercises I have mentioned target more than one muscle at a time and my strong muscles are likely to take over. My question is how can I improve this situation? anyone have experience with this ? or insight? I heard it is lower cross syndrome and that if you have lower you are likely to have upper but I am not a Physical Therapist or PT or that knowledge in this field.

    Cheers
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    Time is Muscle ECGordyn's Avatar
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    Train the movement, not the muscle.

    Squat and RDL, or whatever lift, more to get stronger at squat and RDL, or whatever lift.

    If you're doing the lift with proper form, then all the required muscles are activating whether or not you "feel" it.
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    Moderator SuffolkPunch's Avatar
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    Fortunately F5 has RDL and ab work which work exactly those areas. Squats actually don't affect posterior chain that much, especially high bar squats which is probably what you are doing.

    Don't be fooled by 'feel' - just because you can't feel it working doesn't mean it is not. OTOH it does no harm to double check your RDL form. Post a form check video if you haven't already.
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    Originally Posted by ECGordyn View Post
    Train the movement, not the muscle.

    Squat and RDL, or whatever lift, more to get stronger at squat and RDL, or whatever lift.

    If you're doing the lift with proper form, then all the required muscles are activating whether or not you "feel" it.
    Sure, guess will keep hitting the dead horse until it moves lol.
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    Registered User fattofame3's Avatar
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    Originally Posted by SuffolkPunch View Post
    Fortunately F5 has RDL and ab work which work exactly those areas. Squats actually don't affect posterior chain that much, especially high bar squats which is probably what you are doing.

    Don't be fooled by 'feel' - just because you can't feel it working doesn't mean it is not. OTOH it does no harm to double check your RDL form. Post a form check video if you haven't already.
    Hey, yeah I know hence why I posted this here and not in the program section to not get flak lol. I know F5 has RDL but as stated not really feeling the muscles when doing them just feel like I am doing the ROM. Next time I do the movement I will record and later post video. Cheers
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    For glutes, i'd say barbell hip thrusts(make sure to use a wide stance) or sumo deadlifts are always a good choice. For abs, wheel rollouts hit me the hardest, but I alternate them every other session with mountain climbers or windshield wipers.
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    Are you bodybuilding or strength training?
    Feeling muscles while working them is usually connected to bodybuilding.
    As mentioned doing the movement itself and doing it for a strength protocol you won't necessarily "feel"the specific muscle itself while working but many together to complete the movement.
    I would tell you to try/experiment with many slight variations of what ever movement you do.
    For example a small board or weight plates under the toes while doing RDL's may hit where your trying to target more hamstrings.
    Usually a wider squat,flat shoes, staying somewhat more upright,driving more through the heels will hit the glutes and hips more.
    Ab's can be tougher but for me I've found i can feel them better with a pause hold in the contracted position for each rep with what ever you do.
    You won't get as many reps but will feel the abs more IMO.
    Technique changes also like a making sure you have a good hinge on the RDL's for glutes.
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    Many people have the same experience of doing years of squats, only to have their quads dominating leg movements and the rest of their posterior is flat. You may get your hamstring to contribute more if you start with leg curls and use a high, and wide foot placement on a leg press. You could also try to finish this type of movement with stiffer leg deadlifts--with little knee bending. You could also try Sumo deadlifting. Lots of chatter about glutes in the media, but genetics plays a big roll in how your glutes attach to the bones. Your body structure makes a big difference.
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    low bar squat to target you hamstring/glutes/posterior chain

    high bar squat targets quads and unless you are an Olympic lifter low bar squatting will help you feel those^ muscles more


    RDL pick up the bar, keep feet straight, focus on moving your hips/glutes back and stretch your hamstrings while keeping your back straight. if you practice this without the barbell you should still be able to feel your hamstrings tightening and working when you hinge forwards.
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    Originally Posted by rexfrommex View Post
    low bar squat to target you hamstring/glutes/posterior chain

    high bar squat targets quads and unless you are an Olympic lifter low bar squatting will help you feel those^ muscles more
    .
    This is nonsense.

    Low bar Squats in no way target the hamstrings. Ever.
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    Originally Posted by WolfRose7 View Post
    This is nonsense.

    Low bar Squats in no way target the hamstrings. Ever.
    Only a novice squatter here, but isn't the lift still pretty taxing on the hamstrings, even if they're not the primary target?
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    Originally Posted by EliKoehn View Post
    Only a novice squatter here, but isn't the lift still pretty taxing on the hamstrings, even if they're not the primary target?
    They exist as a stabilzer, but to consider them as being work to any relevant degree would be pretty outlandish imo.

    If your hamstrings were contracted much during a Squat your quads would be fighting just to take over from them and you'd have a pretty hard time.
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    Originally Posted by WolfRose7 View Post
    They exist as a stabilzer, but to consider them as being work to any relevant degree would be pretty outlandish imo.

    If your hamstrings were contracted much during a Squat your quads would be fighting just to take over from them and you'd have a pretty hard time.
    Came here to say this. If anything you want less hamstring involvement, not more.

    The hamstrings CAN act as a hip extensor if the glutes need the help, when the demands on the quads lessens.
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    Originally Posted by Garage Rat View Post
    Are you bodybuilding or strength training?
    Feeling muscles while working them is usually connected to bodybuilding.
    As mentioned doing the movement itself and doing it for a strength protocol you won't necessarily "feel"the specific muscle itself while working but many together to complete the movement.
    I would tell you to try/experiment with many slight variations of what ever movement you do.
    For example a small board or weight plates under the toes while doing RDL's may hit where your trying to target more hamstrings.
    Usually a wider squat,flat shoes, staying somewhat more upright,driving more through the heels will hit the glutes and hips more.
    Ab's can be tougher but for me I've found i can feel them better with a pause hold in the contracted position for each rep with what ever you do.
    You won't get as many reps but will feel the abs more IMO.
    Technique changes also like a making sure you have a good hinge on the RDL's for glutes.
    Very insightful thanks. I want to have a bodybuilder frame but am following F5 as recommended in the stickies. Aiming to hit the recommend lifts for x weights then looking to stitch it up, is this wrong? Idk. I just want to better my physice as I have always been fat. I think I need to get my foundation strong before I think about feel??? as I won't really feel anything if the muscle is not there to begin with but then on the other hand if don't feel the contraction your not really going to get it grow? Double whammy
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    Originally Posted by pondman View Post
    Many people have the same experience of doing years of squats, only to have their quads dominating leg movements and the rest of their posterior is flat. You may get your hamstring to contribute more if you start with leg curls and use a high, and wide foot placement on a leg press. You could also try to finish this type of movement with stiffer leg dead lifts--with little knee bending. You could also try Sumo dead lifting. Lots of chatter about glutes in the media, but genetics plays a big roll in how your glutes attach to the bones. Your body structure makes a big difference.
    I am following F5 so kind of sticking to the program but just wondering how I can improve or what I am doing wrong. You do have a valid point in regards to genetics.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by fattofame3 View Post
    I think I need to get my foundation strong before I think about feel??? as I won't really feel anything if the muscle is not there to begin with but then on the other hand if don't feel the contraction your not really going to get it grow? Double whammy
    Originally Posted by ECGordyn View Post
    If you're doing the lift with proper form, then all the required muscles are activating whether or not you "feel" it.
    If you're doing the lift correctly then the muscles are working. Post a form vid and don't overthink things
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