‘Muscle Pump’ is lingo for a muscle that appears swollen and expanded after a weight lifting session. Muscle pumps aren’t harmful, unless you’re getting a muscle pump in an area that wasn’t the target of the exercise.
If you’ve hung around a weight lifting gym you may have heard the term ‘low back pump’ tossed around. This is a phrase used to describe swollen lower back muscles, usually after a set of deadlifts.
1. Insufficient Abdominal Bracing Strategy
2. Progressive Lumbar Disc Damage
3. Underactive Gluteal Musculature
A.k.a. Glutes aren’t firing. Better described as ‘poor neuromuscular activation of the hip complex’.
The real reason gluteus muscles become inhibited is the inability to generate a stable surface to pull on (central super stiffness), and a lack of oppositional muscles to hip extension (psoas inhibition).
Causes of this can be:
1. Get a Hip Health Screen
2. Practice Diaphragmatic Breathing and Bracing
3. Prime your Muscle Activation in Your Warm-Up
4. Film your Lifts and Put Together Your Performance Team
FRAMEWORK FOR PERFORMANCE
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