The 4 Best Kettlebell Weight Exercises To Get That Sexy Butt

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What Is A Kettlebell?

A kettlebell is an exercising instrument that is shaped like a cannonball with a single handle attached on top. Kettlebells first originated in Russia but now they are widely used across the globe by fitness enthusiasts to tone their body. The structure of a kettlebell is conducive to permit the concerned fitness enthusiast to lift, push, swing and even throw this “exercise-weight” in order to work each and every muscle group present in the body. Owing to the strong hip-thrust required to use kettlebells, they are ideal for toning the butt region (also known as glutes or the buttocks).

The 4 Best Kettlebell Weight Exercises to Develop a Sexy Butt

Kettlebell exercicesIf you frequent the gym on a regular basis, you must already be aware of the term “squat”. It is a form of exercise wherein you squat all the way down to the ground while maintaining a straight back and then push your body back to a standing position. Traditional squats make use of a barbell laden with weights but you may use a kettlebell as well. The advantage of using kettlebells is the extra pressure that your glutes are forced to experience while executing this exercise as compared to the traditional squatting method. This extra squeeze helps develop the shape of your butt.

1The Goblet Squat Using A Kettlebell

Goblet Squat ExerciceVia: evolutionfit.it

How to Perform this Exercise

# Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
# Clasp the kettlebell at the base of the handle (using both palms for this purpose) and pull it close to your chest area.

# Keeping both elbows below your shoulder and your chest straight, squat down, pushing your hips backwards and bending your knees. Make sure you inhale as you squat down.
# Stop the descent when your thigh is parallel to the ground and hold your body at that position (squeezing the glutes) for two seconds.

# Exhale and push your body back to the standing position. While doing so, ensure that you maintain a straight back and drive your heels to the ground to build the required momentum.

What Is The Best Time To Perform This Exercise?

It is ideal to maintain perfect form while performing goblet squats. The rep-range should be in between 12 to 15 reps and the rest period between each set should not exceed one minute. Hence, you should perform this exercise when you are beginning with your exercise routine. It is a great form of interval training and it can also be used as a suitable warm-up exercise.

The Rep-Range, Sets and Weight

>>> If you want to build muscle, perform 4 sets of 12 repetitions, taking a minute long rest between each set. Lift 80% of your maximum weight lifting capacity.
>>>If you wish to burn fat, perform 5 sets of 15 reps each, taking a 30 second rest period between each set. Lift 50% of your maximum weight lifting capacity.
>>> If you want to build strength, perform 5 sets of 6 reps, taking a 2 minute rest period between each set. Lift 90% of your maximum weight lifting capacity.

The Targeted Muscles

Hamstrings, Gluteus Maximus, Gluteus Medius, adductors, vastus medialis, vastus intermedius, rectus femoris and vastus lateralis.

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