CANADIAN PHYSIQUE ALLIANCE MAY || ISSUE 34 | Seite 82

SUMO SQUATS WITH
DUMBBELL OR
ELEVATED WEIGHTED
BELT SQUATS
19
For this exercise you want to
take a wide stance with your
feet slightly pointed outwards
and making sure that you are
sitting back throughout the
movement and at all times
having a slight bend in the
knees to ensure activation is
always focused on the
posterior. Keeping the weight
back on your heels pulling
through your hamstrings and
glutes – you want to counter
the pull of the weight in-front
of you to eliminate any quad
activation.
My best tip for performing any movement is using imagery and having that true mind to
muscle connection. The imagery I use for glute focused training is thinking about a chain or
cable attaching to the connecting point of my glutes and hamstrings that I’m using to pull
the weight up with.
Side: The glutes aren’t the only thing you should be training as a bikini athlete. Focus on
creating shapely shoulders and a wider back (in proper proportion to your lower body) as
well to create an “X-Frame” illusion – think of an hour glass – wide at the top (back),
narrow in the middle (waist), and wide again at the base (bootay).
Happy Building ;)