12 / 08 / 19

Kettlebell Workout: Build Your Glutes

A great free weight you can use is a kettlebell. There are 6 kettlebell exercises that you can try. Not only do they target the legs and glutes. They also target the rest of the body, you use your core, balance, and coordination to perform these correctly.

Walk into most commercial gyms a few years back, and you would see a vast selection of resistance machines and cardio equipment, with perhaps a small section in the corner devoted to free weights and a squat rack. For most novices this is probably the most intimidating area in the gym, full of loud grunts and heavy weights being dropped on the floor, maybe somewhere you never intend to venture too.

We would argue that this is the bread and butter area where your training should take place. When it comes to strength training, we believe that nine times out of ten free weights are preferred over resistance machines.

Kettlebell Workout

There are three circuits to do. Do each circuit three times for the optimal results, with a one-minute break between each round. Give it a go.

 

Kettlebell workout – Circuit one

• Kettlebell sumo deadlift – 10 reps
• Single leg hip thrust – 10 reps each leg
• Rest for one minute

Complete two more rounds.

Kettlebell workout – Circuit two

• Kettlebell swing – 15 reps
• Lateral lunges – 8 reps each leg
• Rest for one minute

Complete two more rounds.

Kettlebell workout – Circuit three

• Single leg Romanian deadlift – 8 reps each leg
• Alternating leg lowers with the kettlebell – 10 reps each leg
• Rest for one minute

Complete two more rounds.

At W10 we believe that technical proficiency comes first in preventing injury. So we have also given you some examples of regressions and progressions for each exercise.

Sumo Deadlift

• Start standing with feet outside hip width, toes are turned out where comfortable and knees and ankles are aligned. Push hips back and keep the spine in a neutral position. Whole foot should be in contact with the floor and hold onto the kettles with straight arms, making sure to grip inside of the legs.
• Keep a neutral spine as you straighten your knees, hips, and chest all at the same time to stand up tall.
• Hinge back to the start position the same way you set yourself up, making sure you don’t round your shoulders.
  If you are struggling to maintain this position, then regress to a block pull instead.

If you are finding the sumo deadlift easy and your technique is looking great you can make it more challenging by either lifting a heavier weight or maybe adding bands or chains to create more tension to the lift.

Single-Leg Hip Thrust

• Start with shoulder blades placed on the bench, feet are hip-width apart with soles of the feet in contact with the floor. Keeping a neutral spine flex through one hip to bring the leg to around 90 degrees. The kettlebell is held at the hip of the supporting leg.
• Keep the pelvis and spine still, drive hips upwards so your back and hip bones become parallel to the ceiling, try not to overarch in your lower back.
• With control draw the hips back to the start position.
  If you are struggling to maintain in a controlled position with this exercise either take the kettlebell away and perform with bodyweight or keep both feet in contact with the floor and do a regular hip thrust.

If you are finding the exercise easy make it more challenging by adding a heavier weight or changing the tempo and slowing the exercise down.

Kettlebell Swing

• Start with feet around hip-width apart with the whole foot in contact with the floor. The kettlebell should be placed about a foot in front of you. Keeping a neutral spine, hinge your hips backwards with a soft knee and take hold of the kettlebell by the horns in an overhand position. Brace before you lift and tilt the kettlebell towards you.
• Swing the kettlebell in-between the tops of your legs, keeping your spine neutral and hinging back further. Make it an explosive movement as you move with the kettlebell to stand tall allowing the weight to swing forward in front of you.
• Drive back into the hinge and continue to swing with the weight

If you are struggling to perfect this movement regress to a kettlebell high pull or and banded pull through. If you are finding the exercise easy you could try performing a single-arm swing instead.

Lateral Lunge

• Start by holding the kettlebell in a goblet position. You should be standing up tall with feet under the hips and spine in a neutral position.
• Begin by keeping the chest upright, hinge the hips back as you take a big step to the left. Your left leg should stay in line with the rest of your body. Bend the left knee as you place the whole foot onto the floor, the right leg should remain straight.
• Keeping the spine and pelvis in neutral, as you drive off the left foot and come back to the start position. Repeat on the other leg.

If you are struggling to find balance and control in this exercise regress to a lateral squat. If you are finding the exercise easy you could progress to a front rack position or a barbell lateral lunge instead.

Single-Leg Romanian Deadlift

• Start with stance hip-width apart and both soles of the feet in contact with the floor. The kettlebell is held in front of the right leg and spine is in a neutral position.
• Begin by hinging the hips and allowing the right leg to drive back behind you. The weight should stay where it is, with your right arm and spine straight. The supporting leg is soft at the knee and the pelvis should remain in a neutral position. Drive back as far as the hips will allow without rounding the shoulders and finish tall as you come back to the start positions. Repeat the exercise on the other leg.

If you are struggling with this exercise perform on both feet as a regular Romanian deadlift.

If you are finding the exercise easy you could progress by adding more weight.

Alternating Leg Lowers

• Start lying on your back with legs straight but hips flexed so the soles of the feet are facing up toward the ceiling. Hold the kettlebell with straight arms aligned your shoulders, the horns of the kettlebell should be facing down toward your chest. Keep your back flat on the ground.
• Exhale as you extend one leg away from you, inhale as you bring it back to the start position and repeat on the other side.

If you are struggling to keep your lower back in contact with the floor regress this exercise and don’t allow your leg to travel too far away from you. If you are finding the exercise easy you could progress by doing with both legs lowering at the same time.

At W10 we believe in making exercise as fun and versatile as possible but making sure your safety comes first. We also believe that exercise should be for everyone and it doesn’t cost an arm and a leg to buy a couple of kettlebells.
 
Have a go at these exercises but if you need any more advice on how to train or feel you need any assistance then arrange a call with us to have a chat about how personal training might be able to help or email us.

 

Related Articles

• Kettlebell Exercises & Workout
• RDL for Glutes
• Variations of Romanian Deadlifts (RDL)
• Kettlebell Exercises for Women
• Kettlebell Exercises for Men