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When it comes to building muscle and burning fat, the deadlift is the queen of all lifts. As a compound movement it targets a whole array of muscles, which is great for butt building.
Also, by including the deadlift into a routine, the whole workout becomes much more efficient. Why spend extra hours trying to target individual muscles when you can just pick up a heavy ass bar?
The three major muscle groups hit by the deadlift are those found in the hip, lower back and knees. These include the quadriceps, the hamstrings and of course the gluteus maximus. The large group of muscles that make up the butt.
Additionally, the movement also calls upon team of supporting muscles found in the core, shoulders and remaining back. Making it the “go-to” lift for functional fitness and increasing overall strength.
Bend The Bar For A Bigger Butt
For us though, we’re all about the fact that the deadlift targets the entire backside. As the knee joint extends, the glutes and hamstrings contract. Creating tiny micro-tears in the muscle tissue, that with proper recovery will repair and grow.
Achieving noticeable gains relies on lifting enough weight to genuinely challenge the muscle. Simply put; the bigger the bar-bend, the bigger the butt. A load that we can move for 6-12 reps is the optimal amount.
Too little weight and we won’t be pushing our body to it’s true potential. Too much and we’ll over work the muscle, risking injury. If in doubt, play it safe with a lower load or hire a personal trainer.
The commonly agreed effective number of sets is no more than a max of 6. It’s all about finding the sweet spot between the number of reps and sets that works for you.
Once you’ve found your magic formula, try deadlifting once or twice a week. Due to the stress they put on the body and the CNS, any more frequency runs the risk of serious DOMS. Don’t say we didn’t warn you, girl.
Let’s do this! – How To Deadlift
If you’ve never deadlifted before the whole thing can seem a little daunting. So, we’re going to break things down and make them nice and easy. Just make sure to grab a pair of flat training shoes and a pumping playlist before you start.
The Hip Hinge
First, it’s all in the hips. The hip hinge is the ultimate way of realizing the power stored in your hips. Mastering this movement will also ensure you can keep good form whilst lifting and increase your overall mobility.
The hip hinge is the fundamental movement of the deadlift. Therefore, without being efficient in the hinge first, our form will suffer. Meaning you should probably spend some time here if you want to move some butt boosting lbs.
How to practice the hip hinge:
- Place your back flat against a wall.
- Take a small step inwards towards the centre of the room.
- Keep feet shoulder width apart, brace core, and hinge the hips back so your butt taps the wall behind you.
- You should be able to feel the hips hinge comfortably without any additional bend in the knees.
- Return to start position with core still braced under full control.
If you’re not sure about your posture, place a light PVC pipe down the length of the spine. It might feel strange first time, but you’ll fix that form in an instant.
The Conventional Deadlift
The conventional deadlift is both simple and effective in it’s design, yet requires a bunch of micro-movements in order to be carried out safely. Make sure to pay attention to your form all the way through the lift.
Before heading into any heavy lifts, get loose and prepared with a few warm up sets. Start with an empty bar and slowly increase the weight ’till it gets though for 6-12 reps. This will be your working load.
If you find you lack the hip mobility to perform a hip hinge safely whilst grabbing the bar, don’t fret. Simply raise your starting position by stacking extra plates under the bar. This way you won’t have to hinge as far to safely grip the load.
- Stand with your feet underneath the bar, so the barbell crosses above your shoelaces.Tip: Don’t move the bar to you, position yourself at the bar instead.
- Hinge the hips backwards and lean over to grab the bar. Your grip should be a little wider than your legs without touching them. Your legs should still be straight.
- Move hips down into position, maintaining a flat back at all times. Tip: To ensure you keep a flat back squeeze your lats together and chest out upwards.
- Brace the weight of the bar, creating tension throughout the body. (You may hear the plates and bar “clink” together, this is good)
- Now, hinge the hips forward and lift the weight directly upright. Squeeze the glutes whilst you pull the weight, and be sure not to over-extend the spine at the top.
- Lower safely back to starting position and become a total badass!
When lifting, try to drive through the mid-foot and the heels. This will help you maintain a neutral spine without leaning forward. If you start to lean forwards, the weight will move away from the body. Making the lift harder and raising the risk of injury.
Kettlebell Sumo Deadlift
If you can’t seem to find a bar you can always grab a kettlebell. Most gyms have them in their arsenal, as they’re super diverse.
The kettlebell deadlift is fundamentally the same as that of a barbell. However, when picking up a KB the load should start between the feet. It’s compact shape means it doesn’t need to be in-front like a bar.
Remember to keep the back flat and pressure in the mid-foot and heels. Just like with a regular deadlift, your chest should also be pushed proud and core engaged.
The landmine deadlift is a variation that’ll seriously target the glutes. Plus, it’s a safe and easy alternative for the ladies struggling with their form.This is because, unlike with a barbell, you can safely lean forward into the lift.
Powering through the toes in this motion actually targets the glutes better than a standard deadlift. So, if you’re after the ultimate butt builder, give this variation a try.
The Four Final Tips
- Don’t ditch the squats just because you’re now deadlifting. They’re still an awesome exercise for building the glutes. Plus, by box squatting regularly you’ll be helping to strengthen your posterior chain. Something that’ll actually improve your deadlift.
- Do ditch the bulky training sneakers. Yeah, seriously, get those things outta here girl. Whilst they might look cool and provide comfort, they’ll make your lift suck. You’ll lose power from the floor and they’ll totally throw off your alignment. Grab a fresh pair of Chuck Taylors or go bare foot instead.
- Don’t overdo it. Trust us, the DOMS just aren’t worth it. What’s the point of building a great bum if you never want to get off the couch? Consistency is key in any and all fitness results, so take a steady approach.
- Do have fun! Set up a real feel good motivational playlist and head into the gym fired up. There’s nothing more empowering than lifting heavy weights, especially when you can put the guys to shame. Plus, science says listening to the music we like can actually boost our lifts.
Happy lifting ladies!