When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be. Plus, they are generally intimidated! Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming. So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time. PLUS! Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating. After all…it’s just a ball with a handle.
According to a recent study by American Council of Exercise
demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
- Increased ability to go longer during runs – without running.
- Increased ability to go faster during runs – without running.
- Increased strength in core, glutes, hamstrings AND back.
- Decreased back pain.
- Decreased knee pain.
- Better posture.
- More power and explosiveness.
Link below for your research pleasure.
On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about.
It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes or quad…or muscles for that matter. It’s a good problem to have BUT it’s still a problem. I don’t want to wear workout/yoga pants every day! Plus I really hate trying clothes on (Ben loves to shop…true story…you should see his shoe collection) so when I find a pair of jeans I stick with them.
Common issues I have are:
–The waist gap – when they fit my quads and butt just right…but I have a big waist gap in the back.
– The loose knees – when they fit perfect on the waist, butt and quads but my knees are baggy. What?!
– The skinny jean – I find a size that fits perfectly on butt, waist, and quads…TOO long. I have to roll them up like 3 times!
– The Saggy crotch – I barely squeeze them over my quads, get them buttoned…ok…suddenly they went from a high waist to a low waist because I can’t get them all the way up over my butt. The result is a saggy crotch that may split if I do the squat test. ALWAYS DO THE SQUAT TEST!
So what do I wear?
Hear what other fitness professionals are wearing!
Last week I gave you my favorite (builder) glute exercises. Link from 1st post. Check them out here.
Here are my top 5 sculptures:
SL Hip Ups
Side Lying ABD’s
These are movements you can do every day and add to your current workout program. I prefer a high rep range, 15-30 on each to maximize the burn AND pump. Love thy pump! I hope my buttfessions helps you embrace what you have and work with it rather than working against it.
Here’s my buttfession as a Kettlebell Fitness Coach. I have a bubble butt; most girls dream off. I don’t have a genetically gifted booty (maybe I can convince my sister and mom for a butt shot so you can see the difference), I wasn’t born with this butt. I worked hard for my butt. Luckily my fiancé is a butt man, he helped me sculpt my glutes into what they are today, it took time, but I think he’s happy with how they turned out.
Don’t get me wrong I love my butt, because it’s mine but finding pants is challenging. You know when you find that pair that fits your butt and quads BUT it loose around the waist and flares out…annoying. As annoying as it is, I wouldn’t change it. After having gained 80lbs and losing 60lbs…things just don’t fall into place, unfortunately.
Here are my top 5 butt exercises as a Kettlebell Fitness Coach that will not only strengthen your glutes (there are so many benefits to having a strong butt) but will change the shape of your glutes as well, these are our “butt builders.” We classify glute exercises into builders and sculptures. Builders help add muscle size; sculptures help sculpt the muscle you already have. In a future article, I’ll write about my favorite booty sculptures.
1. Hip Ups – there are tons of variations such as Single Leg, Shoulder Elevated, Feet Elevated(also known as Hip Bridges) For more advanced lifters I would have you do Barbell Hip Ups.
2. KB Swings
3. Squats – YES you need to squat!
4. Rear foot elevated Split Squat(also know as Bulgarian Split Squat) – I love it and hate it!
Oh and make sure you squeeze your butt! “If you don’t squeeze it no one else will,” (Ben’s signature butt joke…I have been listening to for ten years). By squeezing your butt, you’re making sure that you engage all of your glute muscles (there are three of them) in addition to increasing the “tone” of the butt. You know what I mean…it’s great to have a bubble butt, but it’s better to have a TIGHT bubble butt. That’s tone! Tight = tone.
I taught a class once and cued the class to squeeze their butts and this guy would squeeze his butt with his hands on every rep…that was awkward, to say the least.
Squeeze your butt ALL the time, walking, sitting, stretching…just fucking squeeze it.
On the next buttfessions, let’s talk about how to find pants and my favorite butt sculpting movements.
Knowing I can do things on my own IF I have to. Have you ever had to pick something up at a store and thought to yourself “can I do this on my own, do I need to ask for help? I have! I don’t like feeling limited by my own thoughts or physical strength.
2. Being a Role Model:
I want to be physically(and mentally) strong for those that look up to me…most importantly my son. Sure asking for help is super important but I don’t want him to doubt himself, or hold himself back, thinking he is weak. I know the struggles that come along with training and mentally changing self-doubt and physical limits, but it can be done. I see a lot of people who hold themselves back because they think they can’t do something or change. It’s never too late.
3. If feels good!:
You bet your ass it feels good! Does it feel good to deadlift 250lbs? It’s hard as shit, but after you’ar done it feels amazing to do something you couldn’t do before or thought you NEVER could do. I want to be able to do whatever I want to do whenever I want to do it. Run a mud run obstacle race, throw some kettlebells around, compete in a powerlifting meet, do a sl squat, bust out push-ups whenever I want, carry all the grocery bags in the house in one trip, going skiing, do yoga, hike mountains, throw a football…all of these things I have done…will continue to do..IF I stay healthy and strong as I get older.
4. Taking care of family:
There will come a time when you will have to step up and help take care of a loved one. When that time comes, you need to be strong physically and mentally. I know if Ben gets sick again I can take care of him, Logan AND myself. Knowing I can get 1 ton of pellets moved for heat, get our 90lb old hound into the car if needed, get the trash moved, make house improvements, the list goes on and on but its important to me. I don’t feel helpless.
5. Not feeling helpless:
It’s an awful feeling, and I have felt that way before. There are things I can not do but I know I just need to train for it, work on it, practice some more and I will be able to do it. I want to help others NOT feel helpless and bring out their strengths.