by Bret Contreras August 19, 2010
Since she’d seen such bootiful results, I recently convinced one of my female online training clients to come to BCSC (aka Bret’s Garage) and let me film her training session. It wasn’t a big deal as she lives about 30 minutes away from me. Her name is Kellie Davis, and let me tell you she has one hell of a backside! Here’s a close-up:
Relax tigers! She’s happily married. Kellie recently begun figure modeling and has quickly transformed her physique. She hasn’t even been training for two years and she already looks better than most figure models who have been training for half their lives. What’s her secret? Getting strong at the best exercises!
I had never trained Kellie in person but I’d seen her workout journals and some video clips of her training. I wanted to know how her form looked when going heavy. This was a great experience for both of us as she received some good feedback on her form and I received some good training clips to illustrate that a strong booty equals a nice booty.
All in all I was very impressed with her form and natural strength levels. Most video clips I get from online clients are absolutely atrocious…anterior weight shift, valgus collapse, coming up onto forefeet, folding like an accordion, rounding the low back, not using full ROM, etc. So Kellie’s form is very good considering that she’s never yet worked with a trainer in person. I told her she needs to work on keeping her neck in neutral position during squats and deadlifts (many women find this difficult as it feels normal to them…they’ve developed some sort of ingrained extensor reflex that requires them to move down in weight when they try to fix the problem), lift more smoothly rather than jerky on the first rep of the deadlift, push through her heels during her inital rep of hip thrusts, use slightly more ROM down low in the hip thrust, and use slightly less ROM up top during back extensions. I didn’t get to experiment much with foot positioning on squats but she may find squatting easier if she flared her feet more and “sat” in between her hips.
What’s great is that you can tell that Kellie knows how to use her glutes. You can really see them kicking in during her back extensions and pendulum quadruped hip extensions.
A beginner female glute workout (assuming she’s relatively fit) at BCSC might consist of:
bodyweight box squats 2 x 20
bodyweight double leg Skorcher hip thrusts 2 x 20
bodyweight walking lunges 2 x 20
bodyweight 45 degree hypers 2 x 20
Over time we keep going up in the three R’s: repetitions, range of motion, and resistance. When someone can do 20 reps of something, I move them up in ROM (for example – go higher on step ups, go lower on box squats, etc.) or add resistance (for example – have them hold onto a dumbbell in the goblet position during box squats, place a barbell in their lap during hip thrusts, etc.). When the time is right, I introduce new exercises and exercise variations.
An advanced glute workout at BCSC might consist of:
barbell full squats 2 x 8
barbell deadlifts 2 x 5
barbell hip thrusts 2 x 10
weighted back extensions 2 x 20
dumbbell walking lunges 2 x 20
In subsequent workouts, I may substitute box squats or front squats for full squats. I may substitute hex bar deadlifts, good mornings, Romanian deadlifts, or single leg RDL’s for deadlifts. I may substitute barbell glute bridges, single leg hip thrusts, or pendulum quadruped hip extensions for barbell hip thrusts. I may substitute weighted 45 degree hypers, band 45 degree hypers, reverse hypers, or single leg back extensions for weighted back extensions. Finally, I may substitute high step ups, Bulgarian squats, reverse lunges, or pistols for dumbbell walking lunges. Sometimes I get creative and throw in band hip rotations, band seated abductions, sled pushes, kettlebell swings, etc.
The idea is to become very strong over time. Kellie has gotten much stronger and her glutes have responded quite favorably to this increased strength. Here’s a video of her workout.
225 lb hip thrusts! That just happened. Kellie’s glutes are stronger than those of most men. If all women trained like this, the world would be a much better place!
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