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How Strong Are you?

TRY THIS CHALLENGE TO FIND OUT

Explosive speed will let you steal second base this summer. It's also the key to locking out more weight on all your major lifts. But how much power do you really have? Use the one-armed snatch to test your overall strength and build it up to an all-time high.

HOW IT'S DONE

Grab a dumbbell in one hand and stand with your feet shoulder-width apart. Keeping your back flat, bend at the hips and knees until you're in a quarter-squat position let the hand with the dumbbell hang. From there, explosively jump up, extending your entire body. As you rise, pull the weight straight up in front of your body, keeping it close until it reaches the middle of your chest, then tuck your elbow and fling the weight overhead. Let the momentum generated in your hips be the force that moves the dumbbell most of the way upward. That's one rep.

THE TEST 

Never done this move before? Spend a few weeks practicing. When you're ready, find the heaviest weight you can snatch for three reps and compare it with the ratings below.

RATE YOURSELF

If the heaviest dumbbell you could use was approximately...

25% of your body weight - You are slow and weak.

35% of your body weight - No need to be ashamed.

45% of your body weight - You are officially strong.

55% of your body weight - You're scary.

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Building a Bubble Butt

As you and know we have all been blessed with different body types. Some may think of their butt as a blessing, while others would rather say their rear is a curse! I say, let's work with what you have and turn your butt into your sexiest and most loved body part!

I have outlined some of the most affective proven butt building exercises. Each day that it's time to train your lovely lower body, choose three exercises from the list below. Consistency is necessary in seeing, and feeling results.

Resistance Exercises

Squats

Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.

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