Kettlebells are like cannonballs with handles. They originate from Russia but are now a common exercise tool that can be found in many gyms around the world. Kettlebells can be lifted, swung and even thrown to target every muscle in your body. Kettlebells are especially effective for targeting your buttocks, also known as your glutes or butt, because most kettlebell exercises require a powerful hip thrust.
Kettlebell Sumo Deadlifts
This exercise targets your inner thighs, butt and lower back as well as strengthening your your arms and upper back. Place your kettlebell on the floor and stand astride it — your feet should be around two shoulder-widths apart. Bend your knees, push your hips back and lean forwards to grasp the kettlebell handle. This is your starting position. Push your hips forwards, extend your knees and, keeping your arms straight, stand upright. Pause for a second in the upright position before pushing your hips back, bending your knees and lowering the kettlebell to the floor. Continue for the desired number of repetitions. Make sure you only touch the floor lightly so that you are unable to rest between repetitions.
The kettlebell swing is a very effective butt-developing exercise and also burns a lot of calories because it is very metabolically demanding. Stand with your feet hip-width apart and hold your kettlebell in both hands. Bend your knees slightly, push your butt backward and hinge forward from your hips to lower the kettlebell between your knees. Drive your hips forward and extend your legs to swing the kettlebell up to shoulder level at arm's length. As the kettlebell descends, bend your knees and lean forwards to return to the starting position. Imagine you are jumping forward as you extend your hips to maximize buttock involvement in this exercise.
Kettlebell High Pull
This exercise is a variation of a barbell movement used by Olympic weightlifters to develop prodigious hip, back and butt strength and power. Place your kettlebell on the floor and stand astride it with your feet shoulder-width apart. Bend down and grasp the handle with both hands. Lower your hips below your shoulders, arch your lower back and lift your chest. Keep your arms straight and explosively stand up. Keep the momentum of the kettlebell going by pulling with your arms. Keep pulling until your hands are just below your chin. Lower the kettlebell quickly but under control to the floor and repeat.
Kettlebell Goblet Squat
All forms of squats are effective for developing your buttocks but kettlebell goblet squats force your butt to work harder than in more traditional squatting exercises. Stand with your feet hip-width apart and hold your kettlebell in both hands. Raise the kettebell to chest height and hold it by cradling the base of the kettlebell. Keep your elbows below your hands and your chest lifted. Push your hips back, bend your knees and squat down until your thighs are approximately parallel to the floor. Drive down through your heels and stand back up, making sure your torso is fully erect. Continue for the desired number of repetitions.
- "Get in the Best Shape of Your Life — A Complete Guide to Kettlebell Exercises and Training"; Lisa Shaffer and Laura Starego; 2005
- "Kettlebells for Dummies"; Sarah Lurie; 2010
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008