Beautiful Badasses
photo by http://www.jankytshirts.com
Beautiful Badass: [byoo-tuh-fuhl bad-ass] A female that lifts heavy weights, trains primarily with big compound movements such as deadlifts, squats, presses, rows, and chins; focuses on getting stronger, and warms-up with the weight many guys use as their max. A woman who isn’t afraid of getting stronger in the gym and stepping out of her comfort zone by challenging her self on a regular basis. She does not use shaping and toning exercises performed with baby weights for high reps. She is a sight to see working away in the gym and she carries that same sense of achievement and courage outside of the gym as well.
Don’t be confused by the Beautiful Badass definition. Even if you can’t perform bodyweight chinups or deadlift twice your bodyweight does not mean you are not a Beautiful Badass. As long as you focus your efforts on getting stronger and train the big, basic compound exercises hard and heavy, you are a Beautiful Badass. I don’t care if your max squat is 45 pounds, as long as you are trying your best, use perfect form, and constantly improve your performance in the gym.
Here are some Beautiful Badasses from all over the country and of different ages. Take note that these women train hard and heavy with squats, deadlifts, pushups, chins, and other compound exercises AND THEY ARE NOT “BIG N’ BULKY”.
Note: I've talked about this once before in Girl Power - Strong and Feminine.
Check Out These Beautiful Badasses
In this video is Kristy easily smoking 200 pounds in the sumo deadlift for the first time. She easily has 225 pounds in her. I must also thank her for coining the term “Beautiful Badass”. Thanks, Kristy!
It goes without saying that my Mom is a Beautiful Badass. This video is of her deadlift that led her to set a World Record in her division for the SPF. She is 50 years old and lifts heavy consistently. Age is no excuse, so don’t even try to use it. Today my Mom is handing out lollipops and ass-whoppins . . . and she’s all out of lollipops.
Here is Jason Ferruggia’s fiancé performing bodyweight chins. Most guys can’t do as many as her.
Here is Kristy absolutely dominating 185 pounds in the trap bar deadlift. She took a long break from squats and deadlifts and still made this set look effortless. She’s a Doctor of Physical Therapy by day and a Beautiful Badass all the time.
Forget about “girl pushups”. This gal at Cressey Performance not only does traditional pushups, but she does them with chains!
I’ve been focusing on improving my conventional deadlift lately, but last week I sumo deadlifted 275 pounds for 5 reps. An all time PR (personal record) for me.
Single leg squats are a very tough exercise. They not only test your strength, but also your mobility and stability. This athlete that trains with Mike Boyle makes it look easy.
Here is the young niece of Bret Contreras repping out some full squats. She may be a Junior Beautiful Badass right now, but I’m willing to bet that she out-lifts most guys her age.
So You Want to be a Beautiful Badass? Here’s How.
- Lift heavy stuff off the ground (conventional deadlifts, sumo deadlifts, trap bar deadlifts, etc)
- Perform or strive to perform exercises with your bodyweight (push-ups, parallel bar dips, inverted rows, chin-ups, one leg squats)
- Squat (enough said)
- Train primarily with big compound exercises such as the ones listed above
- Get strong! Instead of focusing on losing body fat, focus on getting stronger in the basic exercises and your body will transform
- Run hill sprints
- Be proud of who you are and what you have, and will, accomplish
- Stop caring about what other people think of you. Very few peoples’ opinions should matter to you. Stop caring about what total strangers think.
These are just a few ways to be a Beautiful Badass. If you can think of any others, let me know.
To all the Beautiful Badasses young and old, I salute you. Every day you inspire me. Keep being Beautiful, and keep being a Badass.
Are you or someone you know a Beautiful Badass? Tell me them it below in the comment section. Videos are very welcome!
Update - Be sure to check out Beautiful Badasses 2nd Edition and Beautiful Badasses 3rd Edition.
And if you want to become a Beautiful Badass, go HERE.
Picture from jankytshirts.
Comments for This Entry
Yvonna- I've got that one saved for the next edition! Thanks!
Posted by Nia Shanks at 9:16am May 25, 2011 [permalink | flag as inappropriate]
I want to nominate one of my training partners for Beautiful Badass. I think she weighs close to 110 and hit a PR deadlift of 180 for 5 last week. We like to call her "Mighty Mouse". Below is her client profile video. http://www.youtube.com/watch?v=EMb-QfG5Nhg&feature=player_embedded
Posted by Yvonna at 7:54am May 25, 2011 [permalink | flag as inappropriate]
Paul-
Just try both ways and see which one feels more comfortable and/or which one is stronger.
I don't switch each set because it's only comfortable the one way.
Hope that helps. : )
Posted by Nia Shanks at 1:52pm Oct 20, 2010 [permalink | flag as inappropriate]
How do you decide which hand to supinate and which hand to pronate on a sumo deadlift? Is it simply a comfort thing? Do you switch each set or does one hand become permanently the supinated hand and the other the pronated hand?
Posted by Paul Connolly at 12:03pm Oct 20, 2010 [permalink | flag as inappropriate]
Christine-
Thanks, girl!
Posted by Nia Shanks at 7:11am Oct 14, 2010 [permalink | flag as inappropriate]
AWESOME post!! Your deadlift form is immaculate.
BBA's, for the win!! :D
Posted by Christine at 3:56pm Oct 13, 2010 [permalink | flag as inappropriate]
Sandy-
That's why the deadlift is my favorite lift. Even if people wear suits, they don't help as much as with the other lifts. And there's not BSing the deadlift - like you said - you either pull it or you don't.
Posted by Nia Shanks at 1:19pm Sep 1, 2010 [permalink | flag as inappropriate]
I am not an expert in Federations either. Some are "Raw" and allow no suits or wraps and in some cases no belt either. Others test randomly both in and out of competition for chemical enhancements. Others test not at all. Others go by the honor system. Some are very generous with what is "below parellel" in a squat. Others judge the bench in a way that can only be called interesting. The DL is pretty hard to fake. Either you pull it or you don't.
Posted by Sandy Sommer RKC at 1:04pm Sep 1, 2010 [permalink | flag as inappropriate]
I hear you, Sandy, on the superfluous confusion of extra federations and alliances, LOL - but I'd bet, based on my more attuned gut feeling that *this* Federation is genuine and pure -as far as no drug use and such:
We all make mistakes and fall short, but an accomplishment with 'enhancements' is worth less than sleeping while drug free.
now, I am *not* an expert in this area (this is where my gut feeling has found its limit), but I'd venture to guess that drug testing in some federations (there's one in every crowd!) is less than others (well, there's always some group at the bottom), and if that be the case, that may explain why one group has stronger athletes & lifters -- just my guess, but a reasoned one.
Posted by Gordon Watts at 12:17pm Sep 1, 2010 [permalink | flag as inappropriate]
Sandy-
Yeah, there are a lot of federations, but the SPF is a really good one. The meets are always done very well, and lots of fun. As long as people have fun and compete against themselves, I think that's most important.
Kristy-
Thanks! : )
Posted by Nia Shanks at 11:18am Sep 1, 2010 [permalink | flag as inappropriate]
Just give a Girl her Giddy Moment!!! ;)
Posted by Kristy at 11:00am Sep 1, 2010 [permalink | flag as inappropriate]
I think that challenge is that there are way too many federations. And each one seems to claim a World Record when someone tops the heaviest effort for that particular federation. It does serve to confuse.
Train with purpose,
Sandy Sommer RKC
Posted by Sandy Sommer RKC at 10:53am Sep 1, 2010 [permalink | flag as inappropriate]
Sangita & Gordon-
Actually, she did set a World Record. It was for the Southern Powerlifting Federation. : )
Posted by Nia Shanks at 9:33am Sep 1, 2010 [permalink | flag as inappropriate]
@ Santiaga - Her mother's strong alright, but she didn't set a world record. -- If my memory serves me correctly here, even in the masters division (over 40 or so), the women in say, even the lighter 105 pound classes can deadlift upwards of 300 pounds.
But make no mistake about it, 255 lbs is a lot of weight -for anybody to move around!
Posted by Gordon Watts at 3:23am Sep 1, 2010 [permalink | flag as inappropriate]
Wow! Just read this post again - and realised -your Mom set a world record?! Thats just Wow!
Posted by sangita at 3:19am Sep 1, 2010 [permalink | flag as inappropriate]
Thank you for being intellectually honest & modest, Nia, but since you've probably taken a few chemistry classes too, back in the day, I'm sure you knew quality humour when you see it.
(Or than again, maybe you're like me - you just 'get lucky' sometimes!)
Posted by Gordon Watts at 11:50am Aug 11, 2010 [permalink | flag as inappropriate]
Gordon-
Actually, I found that picture at jankytshirts.com. I can't take any credit for it. ; )
Posted by Nia Shanks at 11:31am Aug 11, 2010 [permalink | flag as inappropriate]
PWest-
Glad you liked the videos. You're right, my Mom is awesome. ; )
Thanks again!
Posted by Nia Shanks at 6:02am Aug 11, 2010 [permalink | flag as inappropriate]
Awesome post. loved the videos too. Your mom rocks! Thanks for inspiring us with your posts. I look forward to reading them.
Posted by PWest at 10:16pm Aug 10, 2010 [permalink | flag as inappropriate]
Kyla-
Thank you!
Posted by Nia Shanks at 12:00pm Aug 10, 2010 [permalink | flag as inappropriate]
Wonderful Post! Thanks so much for being an inspiring woman of strength!
Posted by kyla at 10:35am Aug 10, 2010 [permalink | flag as inappropriate]
Kristy! you are awesome! Definitely a Badass.
Definitely an inspiration!
Alison
Posted by Alison Huberty at 9:39am Aug 10, 2010 [permalink | flag as inappropriate]
Kristy-
You are truly and inspiration to me as well. Keep kicking ass girl!
Alexandra-
Rock on! Another Beautiful Badass! ; )
Sandy-
Thank you! I always try my best. ; )
Posted by Nia Shanks at 8:34am Aug 10, 2010 [permalink | flag as inappropriate]
Great post Nia and I love how you spread the word:) Great looking on the 275 BTW
Posted by Sandy Sommer RKC at 8:30am Aug 10, 2010 [permalink | flag as inappropriate]
Yay, for badasses! Love this post. And yes, I belong to the badass club!
Posted by Alexandra at 8:13am Aug 10, 2010 [permalink | flag as inappropriate]