Skip to main content

Glutes Galore with this ONE awesome Kettlebell Exercise

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.⁣ ⁣⁣

In Case you missed this other amazing Glute Exercise check this one out. Kettlebell Deadlifts with your feet elevated. 

View this post on Instagram

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
A post shared by Lauren Brooks (@laurenbrooksfitness) on


Most Popular Posts

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question.  Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle.  I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others.   Let's start with the photo below.  This is a nice example of the female backside that shows two different body types.  The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism.  She could probably eat what she wants and stay skinny.  If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings , developing the butt on the right would still be unlike