I like big butts!!!
In fact, I love big butts. And there’s nothing I’d like to see more than to see more! Sometimes my passion leads me down the dark alleys of the internet and other times it leads me funny articles with some great butt shots. Like this one. However, most of the time I just find myself reading about how to create them. Reading various training blogs and journals learning the true purpose of a nice, big butt and how to train it properly.
Today’s weapon of choice is the dead lift. I’ve stolen some good tips from the guys over at Diesel Crew to share with you.
- Shins on the bar – You must make sure you are as close to the bar as possible. This shortens the distance between the center of gravity (COG) of the bar and the COG of the lifter. This is the most advantageous leverage position
- Big Air – You have to catch a big air to increase your intra-abdominal pressure
- Force Your Abs Out – This along with a big air will provide you with a natural belt to ensure your lower back and abdominals are braced and strong.
- Do Not Jerk the Weight Off the Floor – Rather push the floor away after you develop a high level of full body tension.
- Keep the Bar Against Your Body the Entire Lift – Again, maximizing your leverages.
- Lockout With a Powerful Glute Contraction – Do not hyperextend your lower back, lock out your hips by forcibly contracting your glutes.
While all of the above are great tips we’re going to focus on number 6 today. When you lock out your deadlift it should feel like you’re trying to crack a nut between your cheeks. When done properly your shoulders will end up right over your hips and not behind them. If you end up in a lean-back position you’re hyperextending your lower back to lock out the lift. Let’s get your butt in gear!
Friday’s Lesson Plan
Warm up: 3 rounds of
200m run
20 sit-ups
10 hip extension on the GHD (focus on squeezing your butt to get that hip extension)
Tech: Deadlift
Those with less than 6 months lifting experience work on building up to a 5 rep max with perfect form.
Veterans of lifting can build up to a perfect form 1 rep max.
WOD: Deadlift Burpee Tabata Mash-Up.
20 seconds of deadlifts, 10 seconds of rest. 20 seconds of burpees, 10 seconds of rest. repeat 8 times.
8 minutes total. 315lbs/185lbs.
Deadlifting is my favorite cure for sore quads. Scale as necessary and don’t surpass your 5RM. Score is total reps completed in the 8 minutes so go as hard as you can in each work interval.
Much love,
Bill, Benny and Patty
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9 Comments:
By The Gift 12 Jul 2012
Q: How do you know that I cannot lie?
A: I like big butts.
By wendy 12 Jul 2012
whoa.
hey, don’t be stupid and try to do the deadlifts crazy fast. your lower back (and overall form) will thank you.
kthanksbye.
By patty 12 Jul 2012
Bumpy and Billy
Class job boys!!
Those bums……MMMMMMMM
Center of mass ans madd ass in the same paragraph….great diversity
By Fred 12 Jul 2012
Just to add to this interesting topic
http://www.vice.com/en_ca/the-vice-guide-to-sex/the-biggest-ass-in-brazil-1
By Hollywood 12 Jul 2012
I lasted till about 4:45 of that video.
By Shep 13 Jul 2012
Bahahahahaha!!!
Nice one Fred.
I give the butt off to J-Lo.
By Lars 13 Jul 2012
I have now jerked off to the CFV website. What in the hell was that lady rubbing on big asses belly!!!
By Lars 13 Jul 2012
If you ever have a few minutes spare time or need a rest, dart into a MAc’s store and check out King Magazine…….
By nads 13 Jul 2012
that was a fun one!