The StoWicks Conversations
by
Carolyn and Seth Wicks
Today's Key Points:
- Your Glutes are Important
- Avoid Dead Butt Syndrome
- Exercises for Gluteus Maximus
Seth: Well everyone, the day has finally arrived. Science has finally confirmed that having a massive butt is the key to longevity.
Well, maybe they didn't phrase it that way, but I'm going with it. Per a WSJ article, the fitness industry and men in particular are turning away from "show muscles" and leaning more into their glutes and a strong lower body. If you know me, I've been preaching this since Day 1. Any athlete will tell you that their lower body is more important than their upper body (maybe not darts, but stick with me), and as a former kicker and hockey player, I've already built an elite foundation that will serve me well into my later years.
So let's see if Carolyn has the secret sauce that will get you the "hockey butt" that's all the rave and why you should get one in the first place.
Carolyn: It's time for Carolyn's science corner 🤓. Now, there are a lot of reasons why I married Seth, one being his butt (sorry mom and dad). You have to admit, when you see someone with muscular lower body, you can immediately assume a few things: athletic, balanced, strong. And that's backed by science, folks. The gluteal muscles are your body's primary engine for movement. Think about how much you use your lower half every single day: walking, climbing stairs, lifting groceries, standing up from your chair. They're working constantly, stabilizing your pelvis and protecting your spine with every step you take. And ladies, this one's especially for you: a study published in JAMA Network Open followed more than 5,000 women between the ages of 63 and 99 and found that those with greater lower-body strength had a significantly lower risk of death over the next eight years. A nice lower half looks good, but a strong one? That's what will keep you independent, capable, and thriving for decades to come.
Seth: You know what doesn't keep you independent, capable, and thriving? Sitting down all day. Whether it be your commute to work, sitting at a desk all day, or hitting bench while scrolling your phone between sets, hours of sitting down is terrible not only for your back but also your entire lower body.
This leads me to the enemy: Dead Butt Syndrome. PT's, trainers, and medical professionals use this term to describe what most of us call a flat butt. No matter what term you use, having weak glutes at any age is detrimental to your health. It leads to posture collapse, lower back pain, poor hip mobility, and a lack of explosive power.
If you reading this newsletter, it means you're here to get better. It also means you probably read last week's newsletter on pillars, so what if we combine these ideas? One of your pillars should be your physical health (again, without it, nothing else matters), so don't neglect your butt and lower body. Carolyn can talk to the women in a second, but come on guys. Stop looking like Gru and start training your lower body.
Carolyn: Okay ladies, let's talk. We cannot ignore this and I mean that literally. A 2017 study showed that middle-aged women with back pain had significantly smaller gluteus maximus muscles than similar women without pain. The women who kept their glutes strong could do more, do it with less effort, and do it longer. But here's where it gets really interesting: your glutes are connected to your brain. Stronger leg muscles act as pumps that drive circulation to your brain during something as simple as a daily walk, delivering more oxygen and nutrients to your neurons. We're talking memory, sharpness, and cognitive longevity, all tied back to whether you're training your lower body. And for me, this is deeply personal. I want to lift my kids without wincing. I want to carry my grandchildren someday. I want to be the woman who never has to ask for help getting up. Physical independence is one of the greatest gifts you can give yourself, and it starts right now, not later. So make it a pillar. And as Elastigirl says, "Leave the saving of the world to men? I don't think so."
Seth: Pixar knew exactly what they were doing with Elastigirl and we all know it. Anyway, let's dive into how to get a stronger lower body and build those glutes!
First, you don't need to risk your front teeth playing hockey. Yes, the article above talks about how hockey players build their glutes through explosive pushes and staying in a low, athletic stance (we are constantly in a partial squat), but you can do the same thing off the ice. Hip thrusts, deadlifts, squats, Bulgarian split squats, lunges, step ups, box jumps, and sprints (I don't need to put a link for this, right?) are all great ways to build your foundation. Consistently training these muscle groups 2-3 times/week for at least 3 months will yield massive results. You will feel the results, and you'll also look better. Sound too good to be true? It's not, but most people won't actually put in the work. Will you?
Carolyn: The average 30 year old will lose about a quarter of muscle mass by age 70 and about half by age 90. Muscle mass is your insurance policy for how long you stay capable and functional. Don't become a burden for those that love you. In a world where there is always a shortcut being sold, I'm asking you to do the hard thing instead. Eat better, get stronger, build the body that you're proud of and that will carry you through decades of life. So every squat, every hip thrust, every time you choose to get stronger, that is a vote for who you'll be at 75. The Stoics believed that the body and mind are not separate, that how you treat your body is a direct reflection of your character and discipline. So I'm not asking you to hit a fitness goal, I am asking you to commit to a life where you are and stay capable.
Seth: My call to action this week is actually asking you to reach out if you need help starting. I know for a lot of people, going to the gym or starting a weight lifting program can be daunting, so we are here to help and support you. If you have questions or need advice on where to start, reply to this email.
Carolyn: And once you've done that, I want you to try something. Make a list of every person whose life you directly impact if you were no longer capable. Your kids, your partner, your grandkids, your siblings, your closest friends. Write it down, tape it to your fridge, keep it in your phone. The next time you don't feel like showing up, or you tell yourself it's not that important to get in the gym, look at that list, look at each name. Tell those people it's not important. I think you'll be off the couch faster than you expect.
Both: We created our LinkedIn Page a few weeks ago and would appreciate anyone who follows!
See you next week,
Carolyn & Seth
The StoWicks
Quote of the Week:
"Aging is the aggressive pursuit of comfort.”
Andrew Huberman
