And in daily life, we need strong glutes because they can contribute to healthy movement mechanics (gait), while also, attracting significant others… kidding ! We recently put together three of our favorite kettle bell exercises for building strong glutes, and we guarantee you’re not already doing these in your program.
Before we dive into the exercises, let’s first cover the glute Maximus and medium’ anatomy and function. The glutes play such a large role in pelvis stability and everyday life that we need to frequently explore different exercise variations to best target the dynamic nature that the glutes play in our daily lives.
This variation is fantastic for targeting the glute medium and can do wonders for working pelvis and knee stability. Lower yourself slowly like a traditional split squat, then rotate 30-45 degrees toward the working leg.
The single-leg dead lift with a contralateral load is another amazing unilateral training option for explosive glute gains. Begin the dead lift and push the offset foot against the wall and slowly lower yourself down.
Once you’ve achieved depth, lift back up and return to your starting position and contract the glutes. Maintaining a consistent hip and knee position, lift the dumbbell thinking “roll up” with the back.
Slowly lower the weight with control and focus on maintaining your hip position the whole time. The kettle bell dead lift is a basic exercise that targets the lower back, gluteal and hamstring muscles.
Once you have warmed up, increase the weight for a full kettle bell workout. With feet wider than hip width apart, sit back and grab the kettle bell.
With a light weight, the kettle bell swing makes a great warm up exercise. With feet shoulder width apart, sit back and grab the kettle bell with an outside grip.
Start to straighten your legs whilst swinging the kettle bell between them. This makes it an important exercise to before progressing to more advanced kettle bell workouts.
Go in to a squat position, then grasp the kettle bell, and swing it backwards through your legs. As the kettle bell swings forwards, keep it close to your body.
Loosen the grip and rotate the arm resulting in the palm facing upwards. At the apex, the kettle bell should be resting on your outer arm with the elbow and wrist locked.
The Kettle bell Snatch is an excellent all round exercise that is both aerobic and is an all body strength workout. The Kettle bell Snatch should be added to any workout that aims to be both aerobic and strengthen the entire body.
Go in to a squat position, then grasp the kettle bell, and swing it backwards through your legs. Reverse direction of the swing and drive upwards with hips and knees.
As the kettle bell approaches your shoulder, loosen the grip and extend fingers. Important Notes Look straight ahead when driving the kettle bell overhead.
The Kettle bell Goblet Squat exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs then add the Kettle bell Goblet Squat to your workout.
With feet should be shoulder width apart, squat down until your elbows touch your upper legs. Important Notes Keep your knees inline with your toes.
Stand on one foot (with slightly bent knee) bend your hips and grasp the kettle bell with each hand. Engage (tense) your gluteal and core muscles to increase stability.
If your goal is to strengthen your legs and core muscles, then add the double Kettle bell Dead lift to your workout. Stand on one foot (with slightly bent knee) bend your hips and grasp a kettle bell with each hand.
Engage (tense) your gluteal and core muscles to increase stability. It is great for improving power in the leg and gluteal muscles.
Squat down slowly, keeping your weight on your heels to counter-balance the kettle bells. Sit back on your heels if you feel as that you are being pulled forward.
The kettle bell high windmill is a great exercise to build core and shoulder strength. This kettle bell workout has the added advantage of improving flexibility.
Lift one kettle bell over your head, with the palm facing out and fingers extended. Stand up straight, pause and then lower the second kettle bell back to the floor.
“The Box Squat is a great tool in training design for a few reasons. The box can be a great kinesthetic tool to get you to use your glutes and hamstrings more by sitting back.
Perform an unbroken set of 10 repetitions on each arm with the prescribed weight below. Create balance from left to right in the hips which can be important for trunk stability and low back health 3.
This variation of the curtsy squat delivers great rotational strength benefits too with the unilateral loading pattern.” “Proper execution of the step up entails using the forward leg as the predominant driving force when standing.
Because the body was designed to move in certain ways and humans have been exploring this for a long time already. Instead, we can start to experiment with how we load those movement patterns and apply different stimulus to them in order to either enhance or simply alter the effects slightly.
A bottom up single arm KB loading position does just that for a reverse lunge. Added grip strength, shoulder stability, and demand for high precision in the lower body movement.
Incorporating a series of kettle bell exercises into your workout routine once or twice a week can greatly help to improve your functional fitness (or, in other words, increase your capacity to handle everyday movements like carrying groceries, sitting down and standing up, or hauling heavy luggage). Plus, unlike the more rigid movements you might perform using a dumbbell or cable machine, many kettle bell moves integrate the use of momentum, which requires a greater amount of engagement from both your large and small muscle groups. There’s also the benefit of combining cardio and strength into one workout.
If your aim is to build strength and muscle, focus on using a heavier weight and complete three sets of 8 to 12 reps for each exercise. If your goal is more targeted toward fat burn, use a lighter weight that will allow you to complete 10 to 20 reps at a faster pace.
Keep your core tight and your spine neutral as you lift a kettle bell off the floor and row your right arm back. This move works to build strength in your hamstrings, glutes and core while also challenging your balance and stability.
Keep your core tight and your spine neutral as you hinge forward at your hips, letting the kettle bell fall towards the floor and your left leg extend up and back. Slowly return to the starting position (try not to let your left leg touch the ground) and repeat for the desired number of reps before switching to the other side.
This double-duty exercise will challenge your lower body while also very specifically targeting the triceps muscles in your arms. The seated twist works to strengthen your core, specifically your obliques, and adding the overhead press to this move means you’ll target your shoulders, too.
Being seated with your knees slightly bent and the kettle bell in your hands (you can rest your heels on the ground or for a bigger challenge, hold your feet in the air). Keep your core tight as you touch the kettle bell down to the floor on your left and then twist to the right as you raise it up above your head until your arms are stretched above you completely.
This is an intricate move that beginners should first practice without using weight, but when done correctly the kettle bell swing is a great exercise for increasing your lower-body and core strength. Hold the kettle bell in both hands, start standing with your feet slightly wider than hip-width distance apart.
Make sure to keep your elbow(s) tucked in close to your body and focus on squeezing your shoulder blades as you lift the kettle bell. This compound move will target your quads, glutes and inner thighs while also working your shoulder muscles.
As you make your way out of the squat by returning to the starting position, bend your elbows, drawing your hands to your chin to complete the row. Keep your core tight and your spine neutral as you lunge to the right while also bending your elbows and drawing your hands to your chin to “row” the kettle bell upward.
Like the single-leg dead lift, this move will target your hamstrings, glutes and core, but while working both legs with the same motion simultaneously. Keep your arms straight as you use your glute, hamstring and core muscles to raise your torso until you’re standing completely upright.