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How To Get A Better Butt: 5 Rules For Stronger Glutes

Strong, round glutes are the foundation of a great physique and a healthy body. Unfortunately, many of us have weak glutes that just get weaker because we sit all day. Aside from not looking so great, feeble butt muscles can cause a litany of postural problems and pain issues. Even worse, having a weak bum means your primary lifts like the squat and the deadlift aren’t as strong as they could be. If that doesn’t motivate you to put some muscle on your backside, I don’t know what will!

To restore your ailing glutes, you need to make training them a priority. Otherwise, you’ll be stuck with constantly tight hips and probably contract flat-ass disease.

Save your butt from these depressing side effects by following these five rules. They’ll help you feel stronger and more mobile. They’ll also help you add some great-looking curves to your rear end.

Hit Them Baby One (Okay, Three) More Times

If your training routine only calls for one glute-specific workout per week, it’s time to ramp things up. Glutes adapt well to frequency— the more often you train them, the quicker they grow in size and strength. Rather than performing a single glute workout once per week, add booty-busting exercises to each workout you do during the week.

Try this: Add loaded hip thrusts, glute bridges, hip abduction exercises, back extensions, or hip extension exercises to your daily workouts.

Single-leg bodyweight glute bridge

Mix Up Your Hip Extension

Hip extension is important for pelvic stability and daily movement. Walking, running, standing, and sitting in with proper posture begins and ends with your butt.

In this age of computers and cubicles, people spend most of their time in hip flexion (seated position). More often than not, long bouts of sitting cause tight quads, a tight psoas muscle, and weak hip extensors—namely the gluteus maximus.

To alleviate these symptoms and put yourself on a path to a perkier posterior, it’s wise to activate your hip extensors regularly. Hip extension occurs when the thighs or pelvis move rearward. The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.

Try this: Use squats and deadlifts as a primary hip extension exercises and add in one or two assistance exercises to each routine. Assistance lifts include, but aren’t limited to: Romanian deadlifts, single-leg Romanian deadlifts, hip thrusts, glute bridges, back extension, reverse hyperextension, glute kickback, and donkey kick.

“The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.”

Add a Little Abduction, Too

Your hips articulate in several ways other than the all-important extension. Your hips can also move in flexion, medial and lateral rotation, adduction, and abduction. If you move your hips in circles, you’ll get the idea. Along with hip extension, another important element of strong glutes is hip abduction, or moving the thighs outward from your midline.

Your glute medius is a major abductor of the thigh. Its anterior fibers rotate the hip internally while the posterior fibers rotate the hip externally. A strong glute medius will control any unwanted sideways movement in your pelvis. For example, if your left hip drops when you stand on your right leg, your right glute medius is probably weak. An unlevel pelvis can lead to other issues like IT band syndrome and patellofemoral pain syndrome, neither of which is pleasant.

Try this: To strengthen the glute medius, add 2 sets of 10 reps of standing cable hip abduction and 2 sets of 12 reps of seated band hip abduction twice per week.

Keep Your Booty Active

If you sit on them all day, your glutes will just become weaker and weaker. This weakness can be compounded when other muscles have to take over a lift in order to compensate for them. Avoid a weak booty by doing a series of activation and mobility drills ten minutes a day. Practicing glute activation will help them fire during every exercise.

Try this: Perform 10 reps of each exercise once per day.

  • Single-leg bodyweight glute bridge
  • Fire hydrant
  • Bird dog
  • Standing glute squeeze

Get Tense

“Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift.”

Mechanical tension is the bee’s knees when it comes to muscle hypertrophy (growth). Mechanical tension occurs when you passively stretch or actively contract the muscle. Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift and active tension is how your biceps feel as you contact in a barbell curl. Both are key players in muscle growth, and both can make a big difference in gluteal development.

When using a full range of motion (ROM), your muscles are placed under a combination of both passive and active tension. For example: At the bottom of a squat, your glutes are in a stretched (passive tension) position; at the top, they’re in a squeezed (active tension) position.

Maintaining this tension through a full range of motion is optimal for gains. To do it, control your reps, keep a steady tempo, and don’t rely on momentum to get through the exercise—oh, and don’t skimp on the ROM.

Try this: To increase mechanical tension, use a tempo for your exercises. Tempo is expressed as a series of 3 or 4 numbers, such as 2-2-2. The first number is the number of seconds in the eccentric (lowering) portion of the movement, the second number is the pause, and the third number is the number of seconds in the concentric (lifting) portion of the movement.

You can incorporate an exercise tempo as simple as 2-2 or 3-3. You can also incorporate a pause in the middle, like 3-3-3, or even have a longer eccentric portion like a 4-3 tempo. Remember, though, that adding a tempo doesn’t mean you get to forgo a full range of motion.


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6 Reasons To Shape Up For Summer

Quick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn’t alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.

But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we’ve been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.

So what’s your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you’ve gotten used to skipping the gym and hoarding comfort food, it’s time to change things up. Reignite your fire for fitness and get your head back in the game.

Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.

1 Wedding Season’s Upon Us

June is a major month of note. Not only does it signal the first day of summer, Father’s Day, and the oh-so-notable Flag Day, but it’s also the most popular month for weddings. If you’re among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.

“Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill.”

Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you’ll see results.

2 Smaller Clothes Are Coming

“Picture yourself running in shorts and a tank top. How does that make you feel?”

I promise I’m not poking fun at your winter weight. With warm weather around the corner, it’s just a matter of time until layers start coming off. Whether you’re ready for it or not, the time for that teeny-weenie bikini is fast approaching.

As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you’re not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you’re feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it’s only April.

Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.

If you’ve never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you’re self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you’ll be.

2014 should be your year to shine, not cover up!

3 Spring Break Is Upon Us

Got a winter getaway trip planned? Time to get your butt in gear! You don’t want to have to worry about the pounds you’ve packed on while you pack luggage. If you’re planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you’re planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you’ve spent so much time saving up for. Don’t let it go to waste, and don’t forget the sunscreen!

“Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout.”

4 Spring Is The Season Of Love

Are you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.

5 Your Friends Need You

Many people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?

Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.

“Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals.”

Try a hip-hop dance class with your friends if you’ve always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you’re a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.

6 You Owe It To Yourself

Yes, winter can be brutal and can make the idea of training debilitating. When it’s 0-15 degrees outside, you don’t care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.

Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you’ve always dreamed of having. Find inspirational members on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?

Follow your favorite athletes through social media and read inspirational books like “You Are a Badass,” by Jen Sincero, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.

You’re just as worthy of your efforts now as you ever were. 2014 has barely started. It’s way too soon to give up on yourself. Start now or start again and make it the best year of your life!


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Fitness Success Secrets: Secret Techniques From Elite Athletes

Everybody, including celebrity athletes, has secrets. No, I’m not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let’s leave that to reality TV, shall we?) I’m talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.

Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor’s ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won’t share a single word or a piano may mysteriously fall out of the sky.)

Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.

Karina Baymiller
Her Secret

I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don’t know is that I love conditioning work just as much.

I talk a lot of crap about cardio, and it’s true, you wouldn’t catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed. Maybe it’s the adrenaline junkie in me, but I can’t get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.

I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long … Just don’t tell anyone! Winky face.

I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed.

Colton Leonard
His Secret

My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.

7 Strongman Lifts For The Non-strongman

You don’t need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!

For instance, we don’t just load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.

Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.

Here’s the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.

Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren’t trying hard enough!

Jen Jewell
Her Secret

Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I’m a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.

Sure, at first glance, it’s easier said than done. With the onslaught of bikini-clad or underwear “selfies” that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It’s a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.

Seeing others’ progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.

The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness your day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?

Admire the physiques and hard work of your favorite “fitspos,” but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. That is the true secret!

Craig Capurso
His Secret

When I’m trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.

This has been a trick that I’ve used to come dialed into photo shoots and contests for years. It really makes a difference!

Infrared light penetrates the body tissue to help excrete toxins and bring out
your musculature.

The Secret Is Out

Embrace the valuable information that contributes to these athletes’ success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below … unless you’d rather keep it secret.


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The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

The barbell is calling your name. You’ve been going to the gym for a quite a while now, and you’re comfortable doing the usual lower body machine exercises. Now you feel like you’re ready for a new challenge, and you’re sure it should involve barbells. But how, and to what end?

You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.

Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.

Don’t sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!

Who is Barbell Training For?

Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you’re going to have to squat and deadlift.

These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.

Barbell Deadlift

You’ll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.

A 200-plus deadlift is also a tough but realistic goal for most fit women. I’ve known many who’ve already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.

Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the “thin and weak” stereotype, endurance athletes can benefit immensely from more strength—and don’t worry, 225 isn’t a number that you’ll need to get “bulky” to achieve.

So what’s the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.

The Essentials of the Squat

A number—be it, 225, 425, or 75—means nothing if it’s done with bad form: knees caved, torso doubled over, and a back that looks like it’s about to break. I’m only interested in helping you own the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an “ass-to-grass” squat.

If you can’t squat that deep, well, you’re in the company of many, many gym-goers. But you’re not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.

There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.

Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the “high bar” position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.

Back Squat

A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.

Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.

The Essentials of the Deadlift

The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that’s the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.

As with the squat, however, the spine stays aligned and doesn’t round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.

Also, make sure you perform this movement with soft or slightly bent knees. We’re not doing stiff-legged deadlifts here.

To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.

Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.

The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.

Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.

Finish with a deliberate hip extension and glute squeeze. Don’t lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.

The Road to 225

The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I’ll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don’t detract from the work you do here.

For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you’re successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.

Keep moving up in this manner until you hit what feels like a limit. Don’t attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.

Details, Details

Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.

For Wednesday’s workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.

Last, for Friday’s workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.

This program can be performed month after month until you reach 225 or a different goal number in each lift. You’ll notice a deload week in the fourth week to allow your body to recover before the next phase.

Week 1

Week 2

Week 3

Week 4

  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest

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Why you should train your glutes?

Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes. We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine

Core blimey! The ultimate Lower Ab Workout

Most of us will have a goal to work towards on our journey to becoming fitter and healthier – we wouldn’t be motivated without it! But while these may vary from weight loss to building strength, there’s no denying that a flat stomach remains the stamp of what many consider a ‘fit’ bod. If it’s not a rigorous bout of abs-focused classes that we put our bodies through, it’s the yo-yo dieting in a bid to banish the bloat as fast as humanly possible. 

Dead strong

Never tried a deadlift before? You’re missing out. ‘You need to be doing this move,’ says Richard Tidmarsh, lead trainer at London’s Reach Fitness. Here at WF, we’ve long been huge advocates of lifting weights, but it’s nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.

But let’s get one thing straight: you can only reap these amazing benefits if you’re doing it properly. ‘Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,’ says Richard.

So let’s take a step back and look at the humble deadlift. ‘It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it’ll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.’

Deadlift

Technique

Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.

-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.

-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.

Safety tip

Start with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.

Meet our expert

Richard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.

Check out Reach at r4reach.com or follow Richard’s Twitter and Instagram for news on his forthcoming training events and seminars.

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