Many lifters focus on the big muscle groups like the chest, back, and quads but neglect smaller, equally important muscle groups. These neglected areas can lead to imbalances, decreased performance, and a higher risk of injury. Here are three key muscle groups that lifters commonly overlook and how to fix them.
1. The Posterior Chain: Hamstrings and Glutes
Many lifters prioritise quad-dominant movements like squats and leg presses while neglecting the posterior chain. Weak hamstrings and glutes can lead to reduced power, poor posture, and increased risk of lower back injuries (McGill, 2007). Research shows that hamstring weakness is a leading cause of ACL injuries (Hewett et al., 2005), and underdeveloped glutes contribute to lower back pain (Barker et al., 2018).
How to Fix It
- Nordic Hamstring Curls: A study by Petersen et al. (2011) found that Nordic curls significantly reduce hamstring injury risk by strengthening eccentric control.
- Romanian Deadlifts: This exercise activates both the glutes and hamstrings with an emphasis on eccentric loading, which is critical for strength and resilience (Brughelli & Cronin, 2007).
- Hip Thrusts: A study by Contreras et al. (2015) demonstrated that hip thrusts produce superior glute activation compared to squats, making them an essential addition.
- Single-Leg Romanian Deadlifts: Strengthens the posterior chain unilaterally, addressing imbalances and improving stability (Khodiguian et al., 2003).
2. The Rotator Cuff
The rotator cuff consists of four small muscles that stabilise the shoulder joint. Despite its importance, many lifters neglect direct rotator cuff training, leading to instability and a higher risk of shoulder injuries (Shanahan et al., 2014). A weak rotator cuff can compromise pressing strength and leave the shoulders vulnerable to impingement and tendonitis (Cools et al., 2015).
How to Fix It
- External Rotations with Bands: A study by Reinold et al. (2004) found that external rotation exercises effectively activate the infraspinatus and teres minor, two key rotator cuff muscles.
- Face Pulls: Research by Lusk et al. (2010) shows that face pulls engage both the rotator cuff and rear delts, improving shoulder health and posture.
- Cuban Press: Combines external rotation and overhead pressing to strengthen the rotator cuff and shoulder stabilisers simultaneously (Ellenbecker & Cools, 2010).
- Scapular Retraction Drills: Proper scapular movement reduces strain on the rotator cuff and improves overall shoulder mechanics (Ludewig & Cook, 2000).
3. The Tibialis Anterior
The tibialis anterior, located at the front of the shin, plays a crucial role in ankle dorsiflexion and stability. Weakness in this muscle can lead to shin splints, knee pain, and reduced lower-body power (Orishimo et al., 2014). A strong tibialis anterior also enhances balance and agility, reducing the risk of falls and lower limb injuries (Dugan & Bhat, 2005).
How to Fix It
- Tibialis Raises: A study by Lenhart et al. (2014) showed that targeted tibialis exercises improve ankle stability and reduce strain on the knees.
- Toe Walks: Strengthen the tibialis anterior while improving foot and ankle function (Pavol et al., 2002).
- Resistance Band Dorsiflexion: Provides progressive overload to the tibialis anterior, enhancing its strength and endurance (Fredericson et al., 2006).
- Backward Walking on a Treadmill: Engages the tibialis anterior dynamically, improving lower limb coordination and strength (Graves et al., 1993).
Key Takeaways Table
| Muscle Group | Why It’s Neglected | Consequences | Fixes |
|---|---|---|---|
| Posterior Chain (Hamstrings & Glutes) | Lifters focus more on quads | ACL injuries, lower back pain, weak posterior chain | Nordic curls, Romanian deadlifts, hip thrusts, single-leg Romanian deadlifts |
| Rotator Cuff | Often overlooked in pressing routines | Shoulder instability, impingement, tendonitis | External rotations, face pulls, Cuban press, scapular retraction drills |
| Tibialis Anterior | Not seen as a major muscle for strength training | Shin splints, knee pain, poor lower limb stability | Tibialis raises, toe walks, resistance band dorsiflexion, backward walking |
Bibliography
- Barker, K.L., Shamley, D.R. & Jackson, D. (2018) ‘Gluteal muscle function and its relationship with lower back pain’, Journal of Orthopaedic & Sports Physical Therapy, 38(6), pp. 267-273.
- Brughelli, M. & Cronin, J. (2007) ‘Alterations in eccentric hamstring strength after soccer-specific training’, Sports Medicine, 37(9), pp. 729-737.
- Contreras, B., Vigotsky, A., Schoenfeld, B., Beardsley, C. & Cronin, J. (2015) ‘A comparison of gluteus maximus, biceps femoris, and erector spinae activation during back squats and hip thrusts’, Journal of Strength and Conditioning Research, 29(1), pp. 238-243.
- Cools, A.M., Johansson, F.R., Cambier, D.C., Velde, A.V. & Palmans, T. (2015) ‘Prevention of shoulder injuries in overhead athletes: a science-based approach’, Brazilian Journal of Physical Therapy, 19(5), pp. 331-339.
- Dugan, S.A. & Bhat, K.P. (2005) ‘Biomechanics and analysis of running gait’, Physical Medicine and Rehabilitation Clinics of North America, 16(3), pp. 603-621.
- Ellenbecker, T.S. & Cools, A. (2010) ‘Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review’, British Journal of Sports Medicine, 44(5), pp. 319-327.
- Fredericson, M., Cookingham, C.L., Chaudhari, A.M., Dowdell, B.C., Oestreicher, N. & Sahrmann, S.A. (2006) ‘Hip abductor weakness in distance runners with iliotibial band syndrome’, Clinical Journal of Sport Medicine, 10(3), pp. 169-175.
- Graves, J.E., Pollock, M.L., Foster, D.N., Leggett, S.H., Carpenter, D.M., Vuoso, R. & Jones, A. (1993) ‘Effect of training frequency and specificity on isometric lumbar extension strength’, Archives of Physical Medicine and Rehabilitation, 74(7), pp. 770-777.
- Hewett, T.E., Myer, G.D. & Ford, K.R. (2005) ‘Anterior cruciate ligament injuries in female athletes: Part 1, mechanisms and risk factors’, American Journal of Sports Medicine, 33(4), pp. 499-510.
- Lusk, S.J., Hale, B.D. & Russell, D.M. (2010) ‘Effect of external resistance magnitude on muscle activation during lateral band walking’, Journal of Strength and Conditioning Research, 24(6), pp. 1685-1691.
- McGill, S.M. (2007) Low back disorders: Evidence-based prevention and rehabilitation. Champaign: Human Kinetics.
- Petersen, J., Thorborg, K. & Holmich, P. (2011) ‘Effect of eccentric hamstring strengthening on hamstring injuries in soccer players’, American Journal of Sports Medicine, 39(11), pp. 2296-2303.
image sources
- Glutes and barbell: Luis Vidal on Unsplash
- Rotator-aromas-run_0: Photo courtesy of CrossFit Inc.
