Butt Fact: A 2012 Harvard health study suggested that one reason why women may live longer than men is a result of their (normally) bigger butts.
For intermediate to advanced exercisers, the kettlebell can be used to train the whole body. It can replace dumbbells and a barbell. Whole courses are offered for fitness enthusiasts as well as trainers to perfect the kettlebell workout. Swinging a kettlebell really fires up the glutes as you use a hip hinge movement to perform the exercise.
The basic swing can be learned fairly easily. But if you have never used one before, it may help to hire a trainer to teach you proper form before you train on your own. It also may not be appropriate for someone with a hamstring, back, or shoulder injury. Check with your health care provider before jumping into kettlebell training.
- Stand with your feet shoulder width apart.
- Hold one kettlebell with both hands with an overhand grip (palms facing in) and soft knees or very slightly bent.
- Squat down and position the kettlebell between your feet and just behind your knees.
- From the squat position, swing the kettlebell forward while raising your arms up to shoulder height.
- Slowly and with control, lower the kettlebell down to the starting position and repeat.
- Use a light enough weight to achieve full range of motion. If you can’t control the descent, the bell is too heavy.
- If you want to make the exercise more challenging, you can swing the bell straight up over your head. (Be sure you don’t have shoulder issues before doing this.)
- This is a great way to combine a weight workout and high intensity interval training.
I had a picture of myself doing a kettlebell swing but because of my back injury, my technique was awful. So here’s a link to check out since I don’t want to steal someone else’s copyrighted image. Sorry about the inconvenience.