Kettlebell butt workout

This workout is for intermediate and advanced folks.

Workout intensity and overall volume are not suited for beginners. This type of workout you should do only once a week when you are fully rested and fresh.

A day after this workout I would recommend rest day or easy regeneration workout like walking od swimming.

Be aware of your technique and safety, if you feel that you are losing control over movement it is better to stop than to injure yourself.

Tips for better butt activation 

  • Actively squeeze your glutes in the top position of every movement.
  • During each repetition, try to feel your butt performing the work.
  • Push through your heels, don’t let your weight go to your toes.

Exercise order

  1. Rack split squat
  2. Swing
  3. Deadlift
  4. Swing
  5. Sumo squat
  6. Swing
  7. Romanian deadlift
  8. Swing
  9. Side Lunge
  10. Swing

I know, damn! As I told you, this is for intermediate and advanced lifters!

Workout parametersKettlebell butt workout

DOUBLE KETTLEBELL – RACK SPLIT SQUAT

 

  1. Push your chest forward and straighten your back
  2. Slowly descend through your front heel while breathing in
  3. Bottom position – Front knee should be above middle of the foot and your back knee should be behind your hip
  4. Before you push yourself from the bottom position, slightly exhale and activate your core muscles.
  5. Push yourself up through your front heel and breath out

 

SWING

 

Swing is ballistic exercise with a goal of extending and flexing at your hips as fast as possible.

Body posture (knee bend, stance, back posture, head direction, arms) are same like you are doing Romanian deadlift. The only difference is kettlebell position, arm movement and speed.

First, you need to pull kettlebell from the floor,  back through your legs (only active pull with your hands). Every movement after that is initiated through your hips.

Your arms are extended but relaxed with only one task, to hold kettlebell. You don’t use them actively.

Hips should reach maximal extension while kettlebell is in far back position and then they need to “snap” fast forward to propel kettlebell to chest hight. In that position, hips are locked and your butt is contracted. You don’t need to lock your knees. Don’t arch your back and/or lean backward.

Watch your balance. Always push your feet to the ground and don’t let your weight shifts to your toes. Weight always should stay in the middle of your foot.

 

DEADLIFT

 

  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out when ascending

 

SUMO SQUAT

 

  1. Stance slightly wider than your shoulders
  2. Top position – Head in neutral position to your body, glutes and quads locked and engaged
  3. Top position – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)
  4. Movement – First break at your hips (push your hips back) than at your knees
  5. Movement – Push your knees out and screw your feet into the ground and out
  6. Bottom position – Push your chest forward and straighten your back
  7. “Sit” back and put weight on the back of your feet (you should feel tension in your glutes and hamstrings)
  8. Exhale on your way back to top position (still, hold your core activated)

 

ROMANIAN DEADLIFT

 

  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out while ascending

 

SIDE LUNGE

 

  1. Push your chest forward and straighten your back
  2. Step to one side and slowly descend through your heel while breathing in
  3. Bottom position – Knee should be above middle of the foot and your hip in the line with that knee
  4. Before you push yourself from the bottom position, slightly exhale and activate your core muscles.
  5. Push yourself up through your heel and breath out

 

Peace,

Your S4H