Ok, in case you didn’t get it the first time, your gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you’re showing off at the beach? Well, if you don’t have a tight outfit, you most likely won’t show it off anyway. Heck, an entire industry was built around the concept of buns of steel, so you know it’s a topic worth delving into.
One of the more recent entries into the world of exercise equipment (at least in the US) is the kettlebell, and it’s a perfect tool for sculpting and toning your glutes. The kettlebell looks like a cannonball, except it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has only recently been introduced to the US in the last 10 years or so. The principles of physics are employed in using the kettlebell perhaps more efficiently than with any other exercise in existence. Your entire body works together to move the kettlebell through space in a dynamic compound movement that is designed to work your entire body at once. Your core muscles, and of course your gluteal muscles, get an incredible workout in the process.
So grab a kettlebell (15-20lbs for women and 36-40lbs for men if you’re just starting out) and let’s look at 3 simple moves you can do with a kettlebell to help you build a firm set of muscles. of the buttocks.
Kettlebell Deadlift: Perhaps no other exercise is credited with creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective movement that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grasp the handle with both hands then stand up straight letting the bell hang freely in front of you. Then crouch down and place it back on the ground. Work to increase both your weight and your repetitions as you progress with this exercise.
Kettlebell Swing – This is the foundational movement for kettlebells and a fantastic total body workout. Begin by squatting down to pick up the bell with both hands. Then push your hips forward as you stand up and allow the bell to swing forward and up to your eye level. Then allow the bell to go back down and through your legs. This exercise, although it seems simple, will give your glutes an EXTRAORDINARY workout. Keep this one the foundation of your routine and you’ll have bulletproof buns in no time.
Kettlebell Clean-Again, since this movement requires full muscle recruitment and will start from the squat position, it is a great exercise that features the glutes as a base. This exercise is performed by grasping the kettlebell in one hand and turning it on in one motion and placing the kettlebell on your forearm with your hand tucked under your chin as if you were about to deliver a punch with your arm tucked in at your side.
When starting out 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 notice if you hurt yourself and you’re lying down. Master these exercises though, and you’ll have billboard-worthy buns in no time!
