My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
That’s why we tell all of our members to squeeze their glutes as much as possible!
So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress. Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
What do the glutes do?
They are responsible for:
Hip extension (moving the leg behind your hip)
Hip abduction (moving your leg to the side)
Hip external rotation and internal rotation (pointing your foot internally and externally)
Raising the body up from a forwardly displaced position (think deadlift)
Lifting the body out of the stooped position (think squat)
Femoral, patellar and tibial alignment (knee pain? check the butt!)
Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
Keeps the pelvis level for walking and running
Strong glutes basically help you cook better and look good doing it 😉
Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries. If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.
That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch! It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating! The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.
6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough. But for now – do this exercise every day, shoot for 100 reps at a time. Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day
Do you think you might have a weak butt that is contributing to join paint? We have a perfect program for you, it’s called our “Stronger You” program and it’s only $199 for 6 weeks, click the image below for more info.
We don’t just help people lose weight, we also help them feel better and get them out of pain. Sometimes that involves hearing second hand what their doctors have said to them using x-ray or medical imaging results to base their opinions off of. Often times we ask ourselves – do these x-ray and medical imaging results help or harm our clients?
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.”
First, understand our stance on Medical Doctors – they are not god. What they say is based on years of developing critical thinking skills in the medical arena. For the most part that’s what a doctor does – they look at the situation, acquire information, interpret that information and then use critical thinking skills to determine the best course of action. Their word is not gospel, they are human and therefore can/do make mistakes AND their bias (like everyone’s) plays heavily into their treatment plans.
A mechanic will often tell you your car needs work – a surgeon will often tell you that you need surgery.
Doctors are no different.
Of course they have your best interest at heart (hopefully), however, there is one hurdle all doctors must overcome – exposure.
What does that mean?
If you come to KDR 4 times a week every week for a year that’s 208 visits, that’s 208 times that we are exposed to you. How you move, how you carry yourself, how you respond to physical/emotional stress, how you eat, how easy it is to get you to change, etc. We have more exposure in one year to a single person then they will most likely have to the entire medical community in their lifetime.
So, we see the people that are “bone on bone” or “hip replacement candidates” and let me just say – it’s not as bad as the doctor makes it out to be.
This is a great video explaining that. Most doctors (excluding PT’s, but their job isn’t to interpret imaging results) have no idea of how the body works when it comes down to skeletal muscle systems impacting the whole body. Sure your knee might be riddled with arthritis but that’s because your glutes are weak, your ankles are tight and your hamstrings are locked down…all leading to your knee having problems with how it works with the rest of the body. Just because something is “bone on bone” doesn’t mean you’re screwed!
Take 6 minutes – watch this video. Please. If you’re going through a situation where you are in pain and the doctor has taken imaging of you to back up his explanation of why you’re in pain, you need to watch this. Don’t go that surgery route!
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.
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.
Looking at that booty! You don’t get that by running slow.
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.