GOAL NO.4 GROW YOURGLUTES
●TO REALLY FILL OUT A PAIRof jeans with an
amazing rear, coach and personal trainer Lee Boyce put
together this stand-alone workout you should add to
yourroutineuptotwodaysaweek.Stickwith the order
described here – from most isolated to most dynamic – so
you start with the heavier lifts. That way your body will
recruitmorefast-twitchfibres,whichiskeyto building
strength. But a few ground rules to ensure you’re doing
them right: 1) Always maintain a neutral spine, and don’t
round or arch your back; 2) Press through your heels;
3) Make sure your hips are always the pivot point;
4)Startlight,andmakesmallprogressions.
First: the barbell hip thrust, a building-block exercise
that helps train the hip-hinge movement without
having to coordinate other joints for an effective
workout.Todoit,sitonthefloorandrolla loaded
barbell into your lap. Lie back with your shoulders
againstabench,bendyourkneesandplant your feet
onthefloor.Thendrivethroughyourheels so you
raiseyourhipsoffthefloortofullextension.
Next: sumo deadlift, a deadlift variation that uses a
wider stance – with toes rotated further out – to better
activatetheglutes.Besuretouseanarrowgrip (inside
your legs), push your hips back and lean slightly forward
tograbthebarbell.Keepthebarbellclosetoyour body
as you lower it back down.
Finish with the dumbbell step-up, which works the
posterior chain even harder. Start by standing behind a
bench that brings your thigh parallel to the f loor when
your foot is on top. Hold a dumbbell in each hand and
step up onto the bench, but leave your trailing leg
hangingoff.Returntothestartingposition.
GOAL NO.5 GET A WIDE UPPERBACK
● A STRONG, WIDE UPPER back doesn’t just look
great, says Jeb Stuart Johnston, a US-based Strongman.
It opens up your shoulders and improves posture. You
stand taller and appear more confident.
To get there, Johnston recommends hitting the
upper back with some of the same full-body functional
movements that are central to Strongman competitions.
Loaded carries force every muscle in the body to work
together to lift and stabilise heavy odd objects, and
much of the load is placed on the upper back. They also
provide tremendous cardiovascular benefits. “Any of
these would be great as a finisher on back day,” he says,
“or try pairing them with sled pulls and car pushes
to make your own ‘Strongman Saturday’.”
The first is the farmer’s walk, a Strongman staple
that works the whole body, developing powerful legs
and hips, increased core strength and grip strength,
in addition to making your back stronger and more
stable. To do it, simply grab the heaviest dumbbells or
kettlebells you can comfortably carry (half your body
weight in each hand is a good starting point) and do
it. “Also, nothing taxes your posterior chain and your
lungs quite like sandbag carries for distance,” says
Johnston. “Simply pick up your sandbag and walk
for as long as you can without dropping it.”
Finally, there’s the snatch-grip deadlift, a deadlift
that puts you at a mechanical disadvantage with a
wide grip that engages the lats and rear deltoids and
keeps them engaged. To do it, set up as you would for a
regular deadlift, but take an extra-wide grip on the bar.
Always lower in a controlled manner, keeping the back
f lat through the entirety of the movement.BUILD THE PERFECT BODY
76 MUSCLE & FITNESS JUNE 2017
Performing
strongman-
style carries
works more
than just your
grip – they hit
your whole
body.