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Saturday April 18, 2015 CrossFit Stapleton- Denver, CO

How to Build a Better Butt

– Technique WOD –



This week on techniquewod we’re talking about barbell glute-bridges, a very effective and simple exercise that you really should be doing.

The movement starts on the ground. Lay down flat on your back with a barbell over your waist. Flex at the knee and bring your heels towards your butt. Find a foot position that is comfortable and feels strong.

To perform the bridge, drive your heels into the ground and extend your hips fully. Pause at the top and squeeze your butt hard, then lower the barbell under control.

Why you should bridge

Quadriceps dominance and relative weakness in the hamstrings and glutes is pretty common in athletes. Fixing it improves performance and safety during pretty much every movement.

Do you have trouble locking out your deadlifts? Do your knees dive inward when you squat heavy? Do you have a flat ass and big thighs? This exercise could really help you. In fact, spending more time training terminal hip extension and just beyond is one of the highest value things you could possibly do with your gym time.

This movement is also great if you ever get an injury or pain that keeps you off the platform – Bridges are a great way to maintain strength while you heal.

Get more info HERE



Partner WOD –10 rounds for Time
One person working at a time, split as you like: 

200m med ball run (20/14) partners switch who carries at 100m mark)
20 wall balls (20/14)
20 pushups
20 KB swings (55/35)
20 Burpees

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