Adding a kettlebell to any workout is a sure-fire way to kick up the intensity. With this workout specifically, we will be kicking up that intensity with the kettlebell specifically for your glutes to up your butt sculpting desires.
For this lower body butt sculpting kettlebell workout, you are going to want to grab one light kettlebell (ranging from five to 15 pounds) and one heavier kettlebell (ranging from 20 to 40 pounds). Your light kettlebell can range from about five pounds to 15 pounds and your heavier kettlebell can be about 20 to 40 pounds, depending on your strength. What might be more important than your strength though is making sure you can rack the kettlebells properly without them feeling too heavy where they compromise your form. Be sure to try this out before committing to a certain weight.
With each of these movements be sure to focus on squeezing your glutes and bracing through your core nice and tight throughout every move.
A kettlebell swing is primarily a hip hinge where the power comes from your legs, glutes, and hips. To begin, grab your heavier kettlebell and start building momentum in your by swinging the kettlebell from your pelvis region between your legs by hinging your hips backward and powering them forward to get a full range of motion. With each swing, try to swing the kettlebell higher. Even though you are holding onto the kettlebell with your hands, your arm should not be trying to pull the kettlebell up. The reason for the kettlebell moving higher us is because of your hinge in the hips. Start counting your reps when the kettlebell is parallel to your shoulders. Try 3 sets of 20.
Grab a lighter kettlebell and hold onto the handle at your chest. This movement is just like an airsquat but with added weight from the kettlebell. Squat down as if you’re sitting in a chair, pushing your butt back and down with your chest lifted and your knees staying behind your toes. Keep your core tight throughout the whole movement and return to standing by pressing through your heels. Try 3 sets of 20.
Start with a heavier kettlebell on the ground directly between your legs. Hinge forward at your hips to grab the kettlebell with your hands. Before you pick up the kettlebell, make sure your back is nice and flat and your shoulder blades are down your back as if you are trying to put them in your back pockets. Your legs should not be straight. Your legs should be halfway between a squat and a slight knee bend. Drive your heels into the ground and stand straight up. This is one rep. Try 3 sets of 20.
Sumo Deadlift High Pull
Place a kettlebell on the ground between your legs. Position your feet in a wide stance (wider than your squat stance) and grab the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. Begin driving your heels into the ground and extend the hips and knees while simultaneously pulling the kettlebell to your shoulders, by raising your elbows as high as you can. Reverse the motion to return to the starting position. Try 3 sets of 20.
This last exercise adds a bit of upper body into the workout too. If you are looking to add in one more upper body kettlebell exercise then we suggest trying our double kettlebell push press.
- 4 Ways to Perform Better Squats Today!
- Motivation Monday – Lower Body Workout
- EBOOST Fitness Holiday Challenge Week 1 Day 1
- EBOOST Fitness Holiday Challenge Week 2 Day 1
- What is a Kang Squat and Why Should They be A Part of Leg Day