I wanted to make sure you don't miss this down right effective glute enhancing exercise. Basically Single Leg Deadlift holds on steroids. Not only will this get you a crazy Booty burn, but it will strengthen (yes tone and lift) your glute muscles like no other. Begin with the support hold as demonstrated in the video below. Make sure you feel your glutes while rowing the kettlebell. Keep your hips nice and square throughout. Start by hinging your hips as far back as you can go while maintain a nice flat back with your shoulders slightly higher than your hips. Start with 6-8 reps per side and repeat this for 2-4 rounds depending on how your body feels. By doing this ONE exercise alone, here are some benefits below in addition to some amazing booty work By doing this ONE exercise alone, here are some benefits below in addition to some amazing booty work 1. Increase balance while improving ankle and foot stabilizers 2. Major core work. Yes ABS and Obliques must stabilize and activate like crazy to maintain this position throughout the row. 3. Improves posture while working the entire posterior chain and Lats at the same time. 4. This works every part of your glute including the glute medius which can be a little harder to activate. Please subscribe if you find my videos helpful. Don’t miss the next newsletter. Special announcements just for my amazing subscribers. http://ontheedgefitness.com
In Case you missed this other amazing Glute Exercise check this one out. Kettlebell Deadlifts with your feet elevated.
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Starting today off with some easy BEAST deadlifts for sets of 10. This 48kg (106lb) Kettlebell was named the beast. To be honest with you it’s not really that heavy at all. In fact most of my students both younger and older can deadlift the beast safely. _ Now let me tell you why deadlifting heavier bells may actually not feel super heavy. I’ll give you one guess? That’s right... because they’re higher. The larger the bell, in this style, the higher it gets. Therefore the pick up range shortens significantly. Now this really began to bother me tremendously. Get stronger but lose your range! My OCD brain doesn’t like this at all. So here is my solution. _ The solution to keep the challenge real and even is to extend the range of motion. Here’s how to do it safely. Add 6 inch boxes once the bells begin to get larger. This starts happening in the 28 and 32kg range. _ This creates a very deep hinge and deadlift which can be practiced with some lighter bells before jumping in to the beast. Naturally if this is entirely too easy, using this particular range with DOUBLE kettlebells will be the obvious next step. _ All in all Kettlebell Deadlifts can continue to challenge you if you program them properly. As much as I’m a fan of barbell deadlifts I find the kettlebell deadlifts a safer alternative for a variety of people and used in a class setting. _ Cheers to getting your deadlifts on. What’s your favorite kind of deadlift? _ #kettlebelldeadlifts #deadlifts #strength #girlswholift #laurenbrooksfitness #fitmom #fitnessmotivation