Among exercise equipment, kettlebells are one of the best equipment, and kettlebells are also very useful for exercise. I believe some people know about kettlebells, but many people don’t know the movements of kettlebells for hip training. Some people still know which ones there are. So, what are the best kettlebell glute exercises? Let’s find out together below!
Kettlebell lift
Slightly similar to the kettlebell swing, it is also a very explosive exercise. It targets the strength and fitness of the whole body and strengthens the core, buttocks, thighs, and arms. But a very important tip is the way you hold the handle. You need to loosen your grip flexibly and do not hold the handle tightly. Otherwise, the kettlebell may directly hit the arm and cause injury.
Kettlebell Squat
1. The feet should be slightly wider than shoulder width, the toes can be pointed slightly outward, and the knees should be in the same direction as the toes when squatting.
2. Hold both sides of the handle with both hands, retract your elbows as much as possible, raise your head, raise your chest, straighten your back, and then squat down.
3. Keep your back flat while squatting, and your elbows should fall on the inner thighs (inside the knees).
Kettlebell Goblet Squat
1. The feet should be slightly wider than shoulder width, the toes can be pointed slightly outward, and the knees should be in the same direction as the toes when squatting.
2. Hold both sides of the handle with both hands, retract your elbows as much as possible, raise your head, raise your chest, straighten your back, and then squat down.
3. Keep your back flat while squatting, and your elbows should fall on the inner thighs (inside the knees).
Kettlebell Deadlift
1. Bend your knees slightly, hold the kettlebell with both hands straight, push your hips back, and maintain tension on your body to prepare for the deadlift.
2. Push your hips forward, tighten your buttocks, imagine someone stabbing your buttocks, and return to your normal standing position.
3. Use your hips to push back and return to the deadlift preparation position.
Kettlebell Swing
1. Hold the kettlebell in both hands so that the kettlebell is between the legs. Lean the upper body forward from the hips and keep the back straight.
2. Swing the kettlebell backward, then use explosive force to swing the kettlebell forward until it is at chest height. Keeping your arms straight, extend your hips, knees, and ankles explosively.