- We hear this a lot –
- “my doctor said I am bone on bone”
- “my doctor said I need a joint replacement”
- “my doctor said…blah…blah…blah.”
“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.”
- 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.
Those glutes weren’t given to her. They were earned!
Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively. However, (THANK GOD!) we now know that’s not true! They are a muscle just like any other muscle and can respond to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.
A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be. Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.
That’s great if you want a better looking butt! Check out our 30 days of glutes challenge and start rocking a tighter butt that:
- Will help protect your lower back from injuries.
- Help you in almost all sporting events.
- Will fill out your jeans better! No one wants a desk ass.
Don’t forget to squeeze your glutes at the top of every motion!
Do you want a stronger and more sculpted butt? Sign up for our 6 week Stronger You program!
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.
Let’s get it done!
Remember to use the hash tags #kdrwkndwrkt
Hey KDR Fit Fam! Here’s your #kdrwkndwrkt as in KDR WeeKeND WoRKouT for the weekend of October 14th. This work out is called “Spring Loaded”.
Before you work out – make sure you RAMP!
Complete the Ramp. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/
Perform 2 rounds of the following movements.
Work for 30 seconds, rest for 30 seconds.
Repeat for 2 rounds or 20 minutes.
Two Legged Lateral Hop Over Line
Post this on Instagram and Facebook with the tags #kdrfitness and #kdrwkndwrkt with a picture to be entered into a drawing to win FREE KDR SWAG on Monday.
Interested in learning more about our gym? Do you want a jump start on your fitness journey? Click the link to sign up for a Strategy Session and 30 day trial membership.
Can’t get to the gym this weekend? That’s ok. We have a #kdrwkndwrkt for you.
Complete our RAMP. What is a Ramp? Click on the link in case you missed it. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/
Complete the following movements for AMRAP in 20 mins.
Hand Walk out to Spiderman 4 each side
Get ups 3 each side
Post Lunge 8each side
Ground touch jump squats 15
Rest as needed. Complete as many rounds as possible in 20 minutes.
Need a fitness jump start? Call us today.