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Firm Up Your Booty with Deadlifts!

If you’re looking to firm up your backside, one exercise that you must be considering adding to your workout program is the deadlift.  Deadlifts are excellent for strengthening the hamstring and glute muscles and will also help to build some lower back strength as well.

When added to a well-rounded lower body weight lifting workout program, these are top-notch for delivering the results that you’re looking for.

That said, if you want to see the absolute best results possible from the deadlift activity, there are some important things that you should note.

By performing this exercise properly, you can really help to enhance the overall results that you see.

Let’s take a quick peak at what you need to know.

deadlift-good-form-girl

Perform The Deadlift On One Leg

The first way that you can get even more from the deadlift exercise is to perform it on one leg only. A single leg deadlift is a fantastic way to really strengthen up those glute muscles and get them responding fast.

As an added benefit, because of the fact that you’ll be less balanced in this position, you’ll find that it also works the core to a larger extent as well, so if getting six pack abs is a goal of yours, this can really help out.

Squeeze Up With The Glutes

The second thing that you need to be thinking about is squeezing up with the glute muscles as you go about the activity.

One of the biggest mistakes that some people make when performing the deadlift is thinking of pulling from the lower back.

Avoid this at all costs. If you aren’t thinking about using the right muscles, chances are good that you’ll use muscles that you shouldn’t be.

Squeeze up from the glutes and you’ll target the precise muscles you’re after.

Perform The Exercise Over A Three Count

Finally, the last step to making the most of the deadlift exercise is to perform the movement in a very slow and controlled manner.

Many people often rush right through this exercise, performing it as quickly as they possibly can.  Rather than doing so, perform it slowly so that you can get every single muscle fiber contracting maximally.

Count to three on the way up the exercise, pause at the top for a brief moment, and then lower back down to a three count as well.

So there you have the main things to remember as you perform your deadlift exercises.  If you currently aren’t doing this exercise as part of your workout program, now is definitely the time to add it in.  It will go a long way towards completely reshaping your backside and building the lower body strength that forms a strong foundation for any other exercises you choose to perform.

– Michael

PS. If you’re really looking for a way to firm up your butt— you need to check out our “Booty Boot Camp” Series starting March 8th at both training studio locations! This is a one day a week Booty Camp wherein we’re going to focus completely on the “glutes” and get that booty bikini ready for the beach in a few weeks! Email Michael@TulsaFitnessTogether.com for more info!

Run Through the Dumbbell Gauntlet

Check out this video of me using the Dumbbell Gauntlet for the finisher to my upper body workout today:

Here’ the actual workout:

*Perform 6 reps on each exercise with a single set of dumbbells:

1. Bench Press

2. Flyes

3. Rolling Tricep Extensions

4. Alternating Hammer Curls

5. Over Head Shoulder Press

6. Shrugs

*Run through the “Gauntlet” for 5 total sets with NO BREAK between sets

*Increase your weights by 5 lbs EVERY set!

This is a great ~10 minute Metabolic Resistance Workout when you’re in a crunch or can be used for an awesome “finisher” to any workout (like I did here)!

Enjoy!

-Michael