🏋️ do this exercise to build serious glutes

Happy December, BarBend readers. If you celebrate Christmas, now's the time to put all those shoulder presses and farmer's walks to good use and lug that bulky tree up the stairs.

Before we start, today’s newsletter is presented by Evn. For anyone with sore or just plain tired muscles, Evn’s topical salve contains 500mg of broad-spectrum CBD and is designed to promote recovery. Learn more here.

Brandon Curry has kept quiet about his training progress for this year's Mr. Olympia. With the contest on the horizon, he finally hints at what is under the hood.

Morgan Nicholls is the son of two significant strength sports figures. And judging by his recent 500-plus-pound bench press PR, the 16-year-old is living up to their legacy.

Want to build a more robust posterior chain while polishing up those ham hock glutes? Look no further than this breakdown of the hip thrust.

Bodybuilding

Brandon Curry Is Ready for Another Olympia Title

Brandon Curry, the 2019 Mr. Olympia winner, has kept his nose to the grindstone this year. While many of his peers have shared regular physique updates on social media, Curry has been unusually secretive about his progress, leaving fans wondering what kind of body he plans to bring to the stage. But with the 2022 Olympia just weeks away, the superstar finally decided to offer a little hint.

During a recent podcast interview with Fouad Abiad Media, Curry revealed he weighed somewhere "above 260 pounds" at the time of the discussion. In the interest of discretion (and perhaps to keep a competitive advantage), he declined to reveal more specifics. Of course, that doesn't mean the champ lacks confidence — far from it.

While outlining the main contenders, Curry predicted he'd stand on top of the Las Vegas podium for the second time in four years. Talk about a true champion's mentality.

Power Up From Our Sponsor

Evn's Topical CBD Salve

Fitness is all about momentum. One great workout tends to lead to another, and once you’re in the right groove, you’ll be hitting better times and lifting heavier weights than ever. And if you want to make sure your body is always up to the challenge of the next training session, Evn has a topical salve designed to promote recovery.

This salve is made from 500mg of broad-spectrum CBD and can be applied after workouts and competitions. Evn’s CBD contains zero THC, and the added lavender and eucalyptus oils provide a calming treat for the senses, too.

Powerlifting

Morgan Nicholls Literally Raises Mayhem. Again.

As the son of four-time Ms. Olympia Kim Chizevsky-Nicholls and esteemed bodybuilding coach Chad Nicholls, young Morgan Nicholls has quite the reputation to live up to. But aiming high and hitting his target doesn't appear to be much of an issue for the 16-year-old thus far.

During a workout last week, the high school powerlifter successfully locked out a raw 233.6-kilogram (515-pound) bench press for a new PR. If Nicholls were ever to transfer this lift to an official competition, it'd be 30 kilograms (66.1 pounds) more than the current World Record in the Teen 16-17 division.

That is not a typo: Over 66 pounds, folks. We can't be sure if the ascending Nicholls is of this world. Okay, he is, but still!

Training Tips

Master the Hip Thrust for Sweet Glute Gains

If you're not intimately familiar with the hip thrust, chances are you've come across it at least once or twice at your local gym. It's hard not to notice someone positioning themselves on a bench with a stacked barbell on their hips. Rest assured, people who have performed this movement in your vicinity know what they're doing.

That's because the hip thrust is a fantastic way to strengthen your posterior chain while also bolstering your general leg muscles. And we're here to help guide you through all the ins and outs of a successful hip thrust. Mistakes to avoid, like hyperextending your back? Yep. Utilizing an exercise with low impact on your joints? You bet!

Once you get hip thrusting with that trusty barbell in hand, you might never go back.

Everything Else

Hafthor Björnsson's Powerlifting Progress

• Hafthor Björnsson is taking part in a powerlifting contest this weekend. A massive deadlift single might be a sign of what's to come from the Icelander.

• Ever wondered what the training setup of an all-time CrossFitter looks like? Six-time CrossFit Games champion Tia-Clair Toomey showed off her Australian home gym.

• Speaking of ways to build out your posterior chain and glutes, here's a detailed look at the trap bar deadlift. (Don't worry! It's just a name for the bar.)