glute exercises for power

every fighter known for power and explosiveness simply has a disproportionate big ass, my guess is they train it, but what would be the best exercises?
my plan for now is to do (barbell front loaded) bulgarian split squats and heavy kettlebell swings, are glute raises worth doing?
>inb4 go to boxing gym/etc
i have been for years.

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  1. 1 month ago
    Anonymous

    >glute exercises for a power bottom

  2. 1 month ago
    Anonymous

    The old school trick is chopping wood.

    • 1 month ago
      Anonymous

      not a lower body exercise, and you literally see foreman dragging a jeep behind him in this video, i already do all the other shit i need to do

      lower body strength only matters for wrestling and grappling. For striking you don't need strong legs as much

      bullshit, i notice increases in power when i do train legs and its where all the power comes from regardless

      • 1 month ago
        Anonymous

        Horizontal wood chopping kinda is. Especially if you push off your forefoot. Train's the whole body to throw a good punch really. The vertical one you have to turn into a leg exercise by squating and sinking into each swing, okayish for bobbing and weaving. You should wear gloves if you do it a lot. I got carried away more then once from enjoying the good workout and fricked my hands up good

  3. 1 month ago
    Anonymous

    lower body strength only matters for wrestling and grappling. For striking you don't need strong legs as much

    • 1 month ago
      Anonymous

      Power from a punch comes from the legs more than the arms.

      • 1 month ago
        Anonymous

        >Power from a punch comes from the legs more than the arms

        Garbage take

        not a lower body exercise, and you literally see foreman dragging a jeep behind him in this video, i already do all the other shit i need to do
        [...]
        bullshit, i notice increases in power when i do train legs and its where all the power comes from regardless

        Power for punching specifically comes from rotational force - lats, pecs, triceps and being heavy. It is better to be top heavy if you fight in a weight class and you're a striker. That's why many boxers have dyel legs

        • 1 month ago
          Anonymous

          i'm just gonna treat this like bait, i don't feel like arguing with the typical brainlets who think they know something about fighting while never actually practicing it

          • 1 month ago
            Anonymous

            not an argument

        • 1 month ago
          Anonymous

          Absolutely moronic take and more evidence that 98% of combat sports fans are morons. The best knockout artists are able to use momentum to generate power by throwing their full body weight into punches for brief periods of time and then quickly getting back into position. You can't put your whole body weight into a punch without using your legs.

      • 1 month ago
        Anonymous

        >Power from a punch comes from the legs more than the arms
        [...]
        [...]
        Power for punching specifically comes from rotational force - lats, pecs, triceps and being heavy. It is better to be top heavy if you fight in a weight class and you're a striker. That's why many boxers have dyel legs

        This is a myth

        Until you've reached competition level in boxing you won't know
        But its a dumb take an announcer said during Tyson's matches so people just parrot it.

        I used to believe it too, but I'm a decade into boxing now and know it is wrong

        • 1 month ago
          Anonymous

          Wouldn't be surprised if it was Larry Merchant. Guy was brainless, butthole that regularly said nonsense and also thought he could kick prime Tyson's ass if he were 20 years younger

          • 1 month ago
            Anonymous

            >Merchant
            But who could it be that would want to deceive the mass population

        • 1 month ago
          Anonymous

          What are you talking about?

      • 1 month ago
        Anonymous

        How did normies take it from
        >power comes from the hips
        to
        >power comes from the legs
        ? Stop parroting this shit. You think Mike Tyson had power because he had big legs? He had power because he turned his upper body into every hook. You turn your upper body into the punch and that's where power comes from. It's all core strength.

        • 1 month ago
          Anonymous

          glutes are part of the leg, and the glutes pushing the hip forward with the leg pushing off the ground is what goes before the upper body rotation, you dont know how to punch, it literally starts from the foot to the hips to the obliques to the shoulder before going all the way up into the shoulder, you dont know how to punch

          • 1 month ago
            Anonymous

            How did normies take it from
            >power comes from the hips
            to
            >power comes from the legs
            ? Stop parroting this shit. You think Mike Tyson had power because he had big legs? He had power because he turned his upper body into every hook. You turn your upper body into the punch and that's where power comes from. It's all core strength.

            try picking up a rock, standing with your legs parralel at shoulder width and throwing the rock as far as you can by only twisting your upper body

            then next time take a stance where you stand on the balls of your feet, with one leg behind, roughly shoulder width use your right hand and throw by starting from pushing your throwing side's foot into the ground with the ball of your foot, then the hip goes forward and instantly after your body twists before your arm extends and you throw.
            this is roughly how the chain of punching works, its not "all upper body" because the lower body is what launches it in the first place and the lower body muscles are much stronger, the upper body is mostly loose and acts like a sling for your projectile or fist, infact flexing your shoulders and arms will make your punch extremely weak and slow, you also do not squeeze your hand before connecting because this messes up the kinetic chain

            tldr: "turn your upper body into the punch" comes from the hips/legs

    • 1 month ago
      Anonymous

      Garbage take

  4. 1 month ago
    Anonymous

    Dildo squat pumps 10 x 10x10inchs

  5. 1 month ago
    Anonymous

    Bulgarians split squats, single leg legpress, glute bridges, the donkey kick machine. Let your inner white girl out OP, get that booty squeeze bb

    • 1 month ago
      Anonymous

      >yjk

  6. 1 month ago
    Anonymous

    Bret Contreras' Glute Lab, there's a chapter dedicated to training for sports, it's on libgen

    I suggest you train your core a lot as well, this article can give you some reasons why and some guidance on how
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9227831/
    >Strong core muscles function as hubs in the biological motor chain, which create a fulcrum for the four limbs’ strength and establish a channel for the cohesion, transmission, and integration of the upper and lower limbs. In other words, core training optimizes the transfer and overall control of motion and force to the terminal segment within athletic actions. Meanwhile, core training could increase stability and stiffness in the spine to reduce unrequired “energy leaks” and torso movement during the exertion of external loads.

    What I've also noticed about punching power in MMA is that a lot of the guys who possess it come from a wrestling background, like Hendricks or Hendo, or just a different sport altogether (DDP himself used to play Rugby). I think it comes down to those sports taking strength training and conditioning very seriously, while Boxing and Muay Thai are still running on boomer wisdom about how muscles don't win fights

    • 1 month ago
      Anonymous

      >What I've also noticed about punching power in MMA is that a lot of the guys who possess it come from a wrestling background, like Hendricks or Hendo, or just a different sport altogether (DDP himself used to play Rugby). I think it comes down to those sports taking strength training and conditioning very seriously, while Boxing and Muay Thai are still running on boomer wisdom about how muscles don't win fights
      this is what i noticed aswell, ontop of some other subtle stuff about fighting style that makes me feel very conflicted about the idea of "natural power", no matter who you look at who possesses power these days they just so happen to do lots of explosive shit and applicable strengthwork with barbells and stuff. one argument against it would be that those things work for them because they already are talented at those things, but i wonder.

      also i will look into the book.

  7. 1 month ago
    Anonymous

    A big ass isn't the reason they have a big ass, being powerful is the reason and it isn't only their ass that is powerful, is their entire body.
    A punch kinetic chain has 4 points starting from your legs, your rear leg goes into triple extension that being ankle, knee and hip extension, this is the begging of the power production, the lead leg has to press the floor like trying to get into triple extension too but stays bent, if you don't do this the rear leg push simply makes you take a step forward.
    Then ofcourse the hip rotation, as i said the triple extension makes the hip go into extension but so does hip rotation, the glutes aid in triple extension and hip rotation, is a full team effort.
    Then you need a strong core to transfer that force to your upper body.
    Then the chest is the last major point of power production by going into chest extension and then contracting, propelling the fist forward.
    The last point of contact is the grip wich the stronger it is the more solid your fist is.

    This is technique wise, at a muscular fiber level, power is the muscle ability to produce force quickly, to produce force your muscles have to contract and how hard and quick it contracts results in power.
    Note, in talking about quick and hard muscular contractions, the speed of the move itself doesn't necessarily need to be fast.
    To train this, lifting heavy weights as fast as possible is the best way, powerful guys are physically very strong and are able to produce that force very quickly.

    So if you want to be powerful you need the right technique and high rates of force development wich is best trained by lifting heavy and fast.

  8. 1 month ago
    Anonymous

    I can't seem to get my glutes activated during squats. I've tried adjusting my form, but no cigar. I've got a hank hill ass - is it possible that my quads are just taking over since they are relatively overdeveloped? What is the best isolation workout for my ass?

    • 1 month ago
      Anonymous

      There was a photo of a low bar squatting gay who ended up with a burlesque model type of ass here yesterday. So you can try those I guess

  9. 1 month ago
    Anonymous

    how to develop striking power?
    never was a secret technique lmao
    hit a bag until you can hit it really hard
    then repeat and go up all the way to a 120 lb bag if you're anything like Tyson

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