Glorious glutes, super sexy thighs and a hard body stomach, these are all things that girls and guys can appreciate in the bodybuilding world. Today’s topic will look at your way to join the ranks of the bubble butt!
So let’s talk Squats. This exercise has a long history dating back to the 1920’s, a time when men had long moustaches, wore canes and certainly knew the value of the penny farthing in relationship to the price of locally bought chickens. It was recognised as very a valuable exercise back then by an intelligent young man called Henry “Milo” Steinborn. History never officially recorded his fondness of the bubble butt but he could well be named Father Bubble Butt for his revolutionary contribution to the physique world. He was the first officially recorded man to realise that doing heavy flat footed back squats gave him a far great bubble butt than the tip-toe squats that were popular back then. Back then there were no Squat Racks so he had the clever idea of upending the barbell and placing it on his shoulders! When he was done, he’d up end it again and off he would go!
Fast forward to today, very little has changed. If you are reading this you’re still one of the intelligent people with good taste that appreciate a fine bubble butt. See pictures to appreciate what I mean if you don’t follow.
Squats are the key to a fine bubble butt for both girls and guys, so let’s take a look at how they’re done.
Bar Placement: The bar should be resting firmly on your upper back, as you pull your shoulders back your body should form a natural ridge for the bar to sit.
Walk Out: Once you have the bar set, arch your back and stand up straight out of the rack. Take a short two steps back and you’re ready to Squat.
Foot Placement: Your feet should be shoulder width apart or a little wider. Look down and take a last check to see if they are even, toes pointing out a little. When you’re happy and comfortable look forward again.
The Descent: Keep your chest high and your head looking forward. From this position begin your descent by pushing your soon-to-be bubble butt back, back and back some more. This will allow your knees and hips to bend, putting you into the correct Squatting position. For the purposes of muscle building and fitness I would suggest you go down as far as you can, which ideally should be part the point where your upper legs are parallel to the floor. Begin the ascent by keeping your chest high and pushing up via the hips. Keep the knees apart and make sure they don’t cave in.
The Rack: ‘Racking’ refers to placing the back back on the stands. Once you’ve finished your set, take small even steps back towards the rack and place the bar back on the stands.
There you go, we have covered the basics of Squatting. Next instalment will look at how to increase flexibility for Squatting and how to program your Squats week-to-week to get that bubble butt!
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