Let’s do some butt lifting

Hello,

I always tease my clients when they are performing a deadlift or leaping lunges that they are “lifting their butts without the surgery”.  I didn’t realize there was an exercise referred to as  the “non-surgical butt lift”.  Ha!

Low & behold it’s not the deadlift or leaping lunges but is a single leg deadlift.  Therefore, I started incorporating that move into workouts.

 

My favorite exercise is the traditional deadlift with a heavy kettlebell or bar.  However, it’s my opinion, the benefits & versatility of the single leg deadlift outweigh those of the traditional deadlift.  The single leg deadlift should be in everyone’s training arsenal.

  • Right from the start you learn how to root your bare foot to the ground and hinge in a pattern that fires up the entire posterior chain.
  • This exercise creates a phenomenal butt or arse as the Brits say.
  • And a smoother, tighter appearance of your asset.

How do I do a Single-Leg Deadlift You Ask?

  1. Root your foot by gently stomping your foot on to the ground. In order to complete a successful rep you must have all 5 toes on your stabilizing leg and your heel firmly planted on to the floor.
  2. Slowly hinge your hips back while also hinging your knee until you have a very flat back.  (No rounding of the back is permitted!)
  3. The moving leg should be straight out behind you, with minimal knee bend to keep your spine aligned properly.  Remember that the torso and the back leg have a seesaw relationship so the higher your back leg goes, the lower your chest goes, being careful to never let your chest drop lower than your hips.
  4. As you hinge back and sit deep in to the single deadlift position, feel for the bell that is placed right outside your stabilizing foot.  Note: Do not look down at the bell. Your vision should be straight ahead or on the floor about 4 to 6 feet in front.
  5. Firmly grip the handle of the kettlebell, make sure your shoulder is pulled back so your lat engages properly during the entire movement.
  6. Hinge your hip forward while bringing the bell with you. Lock out your stabilizing leg and squeeze your glute.
Now that you know how to perform a Single Leg Deadlift, here are a few suggestions on how to incorporate this amazing glute strengthening exercise in your routine.

  • Start with this “grind” lift exercise at the beginning of your training session so you feel very fresh when attempting this exercise, especially if you’re a beginner. You’re more likely to get injured if you perform this exercise when you’re already fatigued.
  • Beginners should focus just on the movement pattern alone, with no weight at all. Reps 10 per side when learning the pattern.  Progress to 6 per side with a light weight.
  • Intermediate and Advanced trainees can use heavier weight, whether it be with one or two kettlebells.  The suggested rep range for moderate to heavy (weighted) Single Leg Deadlifts is 6 reps per side.

 

To help you, here are two sample full-body workouts you can try today!

Full-Body Beginner Workout

  1. Elevated/Incline Push-up x 6-10 reps
  2. Single Leg Deadlift x 6- reps per side (Progress to light weight x 10 reps per side)

Perform both exercises back to back with 60 seconds rest in between.  Repeat 2 times (total 3).

  1. Inverted Row x 8-10 reps
  2. Goblet Squats x 8-10 reps
  3. Weighted Glute Bridge x 8- 10 reps

Perform both exercises back to back with 60 seconds rest in between.  Repeat 2 times (total 3).

Full-Body Intermediate/Advanced Workout

  1. Push-ups x 6 reps
  2. Single Leg Deadlift x 6 reps per side

Perform both exercises back to back with 45 seconds rest in between.  Repeat 3 times (4 total).

  1. One Arm Rows x 6 reps per side
  2. Goblet Squats x 6 reps
  3. Heavy Swings x 10 reps

Perform both exercises back to back with 45 seconds rest in between.  Repeat 3 times (4 total).

Learning safe, proper technique is one surefire way to ensure you get the most out of your training program and stay injury-free.

If you’re looking for a little more guidance with your workouts and exercise technique, I can help!

If there’s a topic you’d like more information on or if you have a question, email me here ==>>.  Never hurts to ask . . . and it’s FREE information.

Until next time, stay peachy and join us on the road to OUTSTANDING!

Jessica Beardsell
FIt50andFab, LLC
Personal Trainer
Nutritionist