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Build The Kettlebooty: Part 1

Build The Kettlebooty: Part 1

Posted by Kettlebell Kings on 2nd May 2018


Kettlebells are incredibly versatile as workout tools. Kettlebells have been most closely associated with functional fitness and full body workouts, but when used properly you can isolate particular muscle groups and effectively focus on building them. Even some of the best full body kettlebell movements have great benefits for particular muscle groups. Brittany van Schravendijk, who is one of the top competitive kettlebell athletes in the world, down these movements for us!

We have covered some of this in our Kettlebells For Aesthetic training series to focus on building the chest, legs, back and shoulders but in this series we will be focusing on the Gluteus Maximus. There are a number of kettlebell movements that will help you focus on building the Gluteus Maximus, which is one of the largest muscles in the body and one of the main reasons humans can stand compared to other primates. This series will cover 7 different exercises designed to help you build the perfect Kettlebooty!

We will take you through two movements to master in each post and then it all comes together in the end with a full kettlebell workout that utilizes the different movements!

These movements are designed to:

  • focus on the Gluteus Maximus AKA Kettlebooty
  • improve your core and hip strength
  • can be used with other kettlebell movement to create a full body workout

By Brittany Van Schravendijk:

I want to preface this by saying I love what fitness influencers have done on social media - motivating millions of people to get active and start working out - and I fully support people showcasing their bodies online if they so desire. However, I do think that the majority of the population tends to set unrealistic expectations about their own bodies based on the influx of pictures showcasing fitness models with perfect bodies, including bodacious booties they claim to have built by working out.

First of all, if someone has a giant butt AND a thigh gap, they are probably sporting some implants. If someone trains naturally to build a large gluteus maximus, the odds are they will have some awesomely strong quads and hamstrings to boot (read: little to no thigh gap). Genetics play a role as well - you cannot follow a workout program posted by someone who was born with an amazing ass and expect to look like that person when you finish. While there is nothing wrong with wanting a nice looking kettlebooty (that’s the point of this article!), I want to remind you that growing your glutes will take time and work, and your butt is still going to look like YOUR butt, not someone else’s! Building a kettlebooty requires serious discipline and commitment, like building muscle in any other area of your body. Following a basic bodyweight workout plan or running 5 days a week is not likely to get you there - but weightlifting with progressive overload will.

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Nutrition plays a role too! You have to eat more to gain muscle, and you have to eat healthily to avoid excess body fat. Aesthetics may be your biggest motivator for working out initially, but at some point you will realize that how you feel about how you look is affected more by what you change on the inside than what you change on the outside. In my experience, most people are more motivated by being able to do something empowering with their muscles than by simply looking good in the mirror. And trust me, being able to lift heavy things is one of the biggest empowerment exercises there is - physically and mentally!

Read & Watch More Below!

Brittany demonstrates The Kettlebooty movements with Competition Kettlebells.  

Learn the kettlebell movements designed to build the Kettlebooy below!


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Band goblet squat:

Place a resistance band just above the knees. Keep tension on the band throughout the movement by pushing the knees out, which will help engage the gluteal muscles. Hold kettlebell slightly in front of the chest and squat down to bring elbows to the inside of the knees. Inhale on the way down, exhale through the sticking point on the way up.


Brittany demonstrates The Kettlebooty movements with Competition Kettlebells.  

Curtsy Lunge:

Clean a kettlebell to the rack position. Keeping the toes of the stationary leg pointed straight forward, step the leg on the opposite side diagonal and behind the stationary leg. Shoulders should stay over the hips, back leg bends until the knee just taps the floor. Exhale as you step the leg back up to the starting position.

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Brittany demonstrates The Kettlebooty movements with Competition Kettlebells.  

Questions?

We are glad to answer any questions you have! Comment in the section below or email us at info@kettlebellkings.com. In the video, Brittany is using her Kettlebell Kings Competition Kettlebell. If you have questions about which weight is right for you or which type of kettlebell you should use, we have a really helpful page with answers to all of those questions in The Kettlebell Kings Community here!


WHAT IS NEXT?

If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.

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About Brittany:

Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. She learned how to lift kettlebells at one of the top Kettlebell Sport gyms in the United States, Ice Chamber, which has produced seven female Master of Sport lifters to date (Brittany is the most recent one).

Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

You can find more information about Brittany on her website (www.kbfitbritt.com), which contains information, tips, videos, and tutorials on kettlebell lifting.

List of accomplishments:

  • Youngest American female Master of Sport

  • World Record Holder in 2x20kg and 2x16kg Long Cycle

  • National Record Holder in 24kg Biathlon

  • National Champion in 24kg Snatch

  • Master of Sport, 24kg Snatch

  • Master of Sport, 24kg Long Cycle

  • Silver medalist in 16kg Snatch at the IUKL World Championships, Junior category

 

Website: www.kbfitbritt.com

Instagram: @kbfitbritt

Facebook: KB Fit Britt

YouTube: Brittany van Schravendijk