🏋️‍♂️ 5 barbell glute exercises for a better butt

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Here’s what’s going on in today’s edition:

• Barbell-based glute workouts

• The best non-stim pre-workouts on the market

• Leg training for hardcore CrossFitters

Workouts

Better Butts Through Barbells

Glute training advice can sometimes take on an almost yogic quality, with a strong reliance on ground-based bodyweight exercises used to create a booty burn in isolation.

However, when it comes to serious glute work, two-time Figure Olympia champion Erin Stern prefers to break out the greatest fitness tool ever created: the barbell. Avoiding “beach burn” fitness class-style movements, she piles heavy weights on her barbells and gets down to work with serious compound lifts like sumo deadlifts and good mornings. 

If you want the glutes of your dreams, it’s time to start taking Stern’s advice and get your hands around a barbell.

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Supplements

Take the Edge Off

Pre-workouts are among the top-selling fitness supplements in the massive health and nutrition market, and high-stim powders are the most popular form those products tend to take.

But what if you don’t want to load yourself up with hundreds of milligrams of caffeine before you charge recklessly toward your favorite cable machine? If that’s the case, these seven stimulant-free pre-workout formulas are for you.

Personally tested by BarBend’s experts, who prefer training without a case of the jitters, these blends can up your workout performance without sending you careening off into the heavens. If you’re looking for something a little different, a little mellower, but still want a savage pump, you need to check out these stim-free blends.

Training Tips

Hot Wheels

CrossFit has evolved from what seemed, to anyone thinking outside the Box, like a random assortment of workouts bodged together into a refined sport necessitating a thoughtful, well-regulated, systematic approach to training.

With the “just WODs, brah” days in the rearview mirror, CrossFitters now understand that supplementing with extra leg training can give them the boost they need to get over the hump and improve their performance. These 12 exercises are at the top of the heap when looking to add more lower-body work to an already busy fitness schedule.

You don’t need to stray too far from what you know about CrossFit to improve your lower body’s strength and endurance. Extra thrusters and overhead squats can be added to both increase skill in the movement and burn your legs up into nuclear meltdown levels of muscular discomfort. Even more simply, you can tear up the rubber on your wheels with an assortment of Box-friendly bodyweight movements (also great for squeezing in the work you need in a short period of time after class). 

Strong legs make champions, and trophies are always truly won on leg day.

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Everything Else

Get Your CrossFit Fix

• The CrossFit Games are less than a month away, and you can stay on top of the latest developments by subscribing to the Morning Chalk Up newsletter.

• Speaking of CrossFit, it was recently announced that the Games will be broadcast on the ESPN family of networks this year. Get the details.

• Strongman unofficial world records might seem esoteric at times, but there’s nothing particularly high-minded about Hafthor Björnsson going to a parking lot and throwing heavy weights over a high bar.