Good afternoon Mom’s everywhere! Now I know what you’re thinking there’s no one piece of fitness equipment that’s ever really worked for you, but I will bring your attention to one of my favorite tools to help sculpt and tone those glutes, hips and thighs with just a couple simple moves.
You also want something in your workout that’s going to give you a great cardio workout, completely dominate your core and develop that one piece of your body that you really want to be tight and looking awesome! Enter the kettlebell for your glute training.
Now if you’ve read my previous article on kettlebells you should know that I think they’re a pretty big deal. I’m not talking about the plastic coated bells in various colors and convexed shapes. I’m talking about the cold, black iron handled pieces of cannonball awesome that you can find only at select locations. These babies are the real deal and they’re the ticket to you getting the booty, errr…I mean body that you so want.
The Kettlebell Booty
The reason kettlebells are so effective as a workout tool is that they incorporate the hips and fire the glutes with nearly every exercise performed. Even overhead work with a kettlebell will require one to fire the glutes and core to help assist with the lift. We can generally assume that the glutes will be activated to some degree either as a prime mover or assistant muscle group for kettlebell exercises.
One of the basic movements the kettlebell swing is a great developer for the glutes and hips. Additionally, this exercise proves to be a powerful cardiovascular workout as well. Check out this series of swings with some of Hostyle Conditionings heavy hitters Rachel and Andrew!
As you can see the hip maneuver of swinging the kettlebell upwards stimulates the glutes quite strongly.
If you’re curious on how to learn how to do kettlebell swings you’d better check out this video with Curd and Tobin the kettlebell experts.
Sneaky Exercises that Engage the Glutes
Some other kettlebell movements that help engage the glutes as well as incorporate a lot of hip extension are the kettlebell snatch and clean and press!
Now these two exercises are often thought of as just a shoulder exercise, but in fact they are a whole body exercise that stimulates a wide range of muscles and incorporates a great deal of overall body coordination and core strength.
These exercises involved a slightly less focused glute contraction, but the hip hinge motion in the transition phase of bringing the kettlebell to the rack position (where the kettlebell is tucked safely against the upper chest, cradled by the elbow) and into the overhead portion of the lift engages not only the glutes, but the obliques as well. Making it a great addition to anyone’s program.
Check out this little exercise demo of a conditioning exercise circuit where I’ve perform not only the kettlebell clean, but swings, single arm squats and the overhead press. This short little workout is highly effective at developing the legs as well as stimulating a lot of core activation and developing those pesky upper arm musculature.
So if you’re after that next level of conditioning and are trying to get your rear in gear so to say, check out some kettlebell routines to help progress in your training goals. Kettlebells may look menacing, but in reality they’re one of the best tools one can add into their overall fitness programming for overall development. They’re very quick and easy to perform once one learns the basics and you can get a heck of a workout nearly anywhere.
So get swinging ladies those kettlebells won’t lift themselves.
If you have any other questions regarding kettlebells feel free to leave me some love below! Like what I have to say, please share this page. Because sharing is awesome!
-CPT SMASH
My husband and I have been thinking about joining a kettlebell course. It seems like such a complete workout and is a new piece of equipment that I do not have experience with. Perhaps 2014 is the year!?
I highly agree. Kettlebells are a great way to get in shape. They’re so versatile and can be beneficial in so many aspects of fitness.
You can work strength, power, conditioning, core/stability, increase mobility and gain confidence all at the same time.
If you’re in the Orleans area we have a course at Hostyle Conditioning starting the second week of January for only $19.99. It’s a four week course that shows you the very basics of the kettlebell from how to hold this cannonball shaped demon to the clean and snatch. Contact us at: http://hostyleconditioning.com/contact-us/ if you’re interested. Spots go fast and we only have room for a select number of people.
If you’re outside the Orleans district I have a couple other options for you as well.
v/r
CPT SMASH
Joined a gym again recently and between the ropes and the kettlebell I’m pooped.
Great job Jan. Keep it up!
v/r
Jess
Kettlebells are great workout tools!!
I have a kettle ball but haven’t been using it as much lately. Your article has reminded me to pull it out and incorporate it back into my work outs! Thanks 🙂
I meant kettlebell!
Dear Saima,
Thanks for the correction, some people would seriously slam you for that one. LOL.
Thanks again for all the comments and don’t be afraid to ask for help or suggestions. Training and conditioning is what I can help you do best!
-CPT SMASH
I have never actually seen these Kettlebells. I did use to like working with weights but my joints wouldn’t do that any more. A shame as I could imagine these being a pretty good workout and for a fairly cheap price too.
Dear Elizabeth,
Yeah kettlebells will never replace traditional weight training exercises, but in some cases they are a good addition or substitute for exercises that are problematic.
I tend to use KB a lot intermixed with traditional lifts depending upon the person involved for conditioning, enhancing shoulder, hip, knee mobility and power.
They are the ultimate hybrid that you can mix into a lot of different workouts.
Check out Hostyle Conditionings Kettlebell program if you’re interested to get the basics covered for only $20. http://hostyleconditioning.com/its-time-to-take-some-action/
-CPT SMASH