When asked what women want from their training programme, it usually consists of a toned stomach, no bingo wings (excess fat on the back of the arms), sexy legs and a nicely shaped pert bum. Part of the motivation to get sexy glutes is to feel good in a bikini, underwear, a slinky little dress and super tight jeans. So what is a lady to do?
Are you running the treadmill? Pounding the pavement? Doing a fitness class? Wondering why your glutes are lacking shape?
It is time to wake up the glutes and say hello to the deadlift!
The Deadlift
There are many exercises you can and should do to improve the shape of your glutes, such as squats, hip thrusts and lunges. However a focus on the deadlift is a must as it is one major exercise that can benefit not only your glutes but posture, legs and overall strength in the body for everyday tasks.
The deadlift is simply a movement that requires picking a weight up and putting it back down again. It incorporates your whole body using upper and lower body muscles, therefore, understanding how to do it correctly is important.
It involves the major muscles of the lower body, such as hamstrings, glutes, quadriceps, calves, abductors and adductors. In the upper body the upper back, lower back, obliques, abdominals, shoulders, biceps and forearms are also involved. It really is a beneficial movement to incorporate to your programme!
How to Deadlift
- Approach the bar and set your feet under the bar hip distance apart or a little wider.
- Stand up tall, squeeze stomach.
- Set hand grip distance – put thumbs to the outside of each thigh. This is the distance your hands should be on the bar.
- Push your hips back so that knees bend and your hands reach the bar. Keep the distance of each hand as set up in step 3.
- Grab the bar with an overhand grip and squeeze the bar.
- The bar should be close to the shins midway between knee and foot.
- Look forward, shoulders slightly back, chest up, embrace stomach.
- Take a deep breath in and brace your core.
- Push heels into the ground, squeeze your glutes and hamstrings, push knees slightly outward into forearms.
- Stand up tall. As the bar passes the knees, squeeze the glutes, locking the body into a straight position. Do not hyperextend. Breathe out at the top.
- Reverse the movement back to the starting position by driving hips back until the bar reaches the knees.
- After the bar passes the knees, squat the bar back to the floor under control.
- Reset and repeat.
Variations
Conventional Deadlift
This is the one typically used by most. Feet are usually shoulder width apart, hands holding the bar just outside of the knees. This is the main focus of this article.
Romanian Deadlift
The upper body is stable, back straight and the movement is initiated by pushing back the hips until a stretch is felt in the hamstrings. Knees will be slightly bent. Great for the hamstrings!
Sumo Deadlift
A wide stance with less emphasis on the back and hamstrings. This targets more abductors and glutes.
Single Leg Deadlift
A great one to do with nothing but your own body! You can add weights in once you get the movement pattern. This is a great test for flexibility, balance and strength. Plus fire up the glutes with the extra squeeze!
Stiff Legged Deadlift
The upper body is stable keeping a straight back whilst keeping the legs straight. As the movement is initiated the stretch will be felt in the hamstrings. Similar to the Romanian style. Another great one for the legs and glutes!
Starter Workout
This can be done at home or the gym, with or without weights. For weights you can use a barbell, a dumbbell in each hand or a kettlebell. If you have no weights at home grab a mop or cleaning brush and use as a bar. If using weights start light.
Weeks 1 to 3
2 x a week
a) Conventional deadlift:
3 – 4 sets x 12 reps
Rest as required between sets.
Weeks 4 – 6
2 x a week
a) Conventional deadlift:
3 sets x 8 – 12 reps
b) Single leg deadlift – just your body:
3 sets x 8 – 12 reps each leg
Rest as required between sets.
Weeks 7 – 9
2 x a week
a) Conventional deadlift:
4 sets x 8 reps
b) Single leg deadlift – use a weight (dumbbell, kettlebell, tinned food etc):
4 sets x 8 reps
Rest as required between sets.
The Benefits Recap
- As mentioned above it uses the whole body and major muscles, including the glutes. Perfect for strengthening, shaping and building muscle.
- Great for posture.
- Improve flexibility.
- Learn how to pick up objects better in daily life, such as shopping bags, boxes, pets and your children!
Once you become comfortable with the movement you can start to lift more weights and add a variety of exercises to benefit your glutes. Any questions about the deadlift, a workout or variations please ask in the comments, and keep reading articles from SlendHer.
Squeeze for happy pert glutes!
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Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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