Alright, let’s talk about this thing I tried recently, people call it the ‘tyson butt’. Sounds kinda funny, right? I stumbled across it scrolling some old fitness forums, someone mentioned it as a killer move for your backside. My usual routine felt a bit stale, squats and lunges weren’t hitting the same, so I figured, why not give this weirdly named thing a shot?
Getting Started with It
So, there weren’t any slick videos or proper guides, just vague descriptions. Sounded like a mix between a glute bridge and some kind of explosive upward push. I cleared some space in my living room, got my mat out. Felt a bit silly setting up for something called ‘tyson butt’, honestly.
I started lying on my back, standard glute bridge position, feet flat, knees bent. The idea, from what I gathered, was to push up through the heels really hard and fast, like a quick, sharp punch upwards with the hips. Not just lifting, but like an explosion.
- Got into position.
- Took a breath.
- Tried the explosive push.
Man, it felt awkward. First few tries, I either didn’t get much height or I felt it more in my lower back, which is a big no-no. It wasn’t smooth. It was jerky. I really had to focus on squeezing the glutes before the explosive part, trying to make them do the work.
The Process and What Happened
I kept at it for maybe three sets of ten reps. It was tough to maintain that explosive power. It wasn’t about holding, just that quick burst. I focused hard on form, trying not to arch my back too much.
Here’s the breakdown of what I did:
- Setup: Lie on back, knees bent, feet flat near glutes.
- Core: Brace the abs slightly.
- Execution: Drive hard through heels, push hips up explosively, squeeze glutes at the peak for just a split second.
- Return: Control the descent, but not super slow, ready for the next explosive rep.
After those sets, I definitely felt something. Not pain, but a deep activation in the glutes I hadn’t felt with bridges before. It was tiring in a different way, more about power generation than endurance.
So, What’s the Verdict?
The next day? Oh yeah, my glutes knew they’d done something different. Soreness was deep, right where you want it. Was it revolutionary? I dunno. The name is silly, and doing it felt kinda rough and unrefined. Maybe that’s the point, like raw power.
Did I keep doing it? Nah, not regularly. It felt a bit risky for my back if I wasn’t super careful or got tired. Plus, without a proper demo, I was always second-guessing if I was doing it right. I went back to my trusty hip thrusts and weighted bridges, maybe adding a bit more focus on that explosive start sometimes.
It was an interesting experiment, though. Trying out weird stuff like the ‘tyson butt’ keeps things from getting boring. Sometimes you find a gem, sometimes you just get a good story and sore muscles. This was kinda the latter. But hey, you live, you lift, you learn.
