Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into. One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.
So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.
Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.
Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.
Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.
When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!
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