Kettlebell Glute Challenge; Dec 3 2018

KB Glute Challenge

Kettlebell Glute Challenge. This week we are going back to some basic kettlebell moves, swings and goblet squats. These are really simple if done right, but they are often combined. I see a lot of clients that put a little squat in their swings, or they complain that the swings are hurting their back. I am guilty of this as well and have been working on correcting it in myself.  If you feel this workout in your back, your form is not correct.

The Workout

Perform the following:

10 Swings / 10 Goblet Squats

9 Swings / 9 Goblet Squats

8 Swings / 8 Goblet Squats

7 Swings / 7 Goblet Squats

6 Swings / 6 Goblet Squats

5 Swings / 5 Goblet Squats

4 Swings / 4 Goblet Squats

3 Swings / 3 Goblet Squats

2 Swings / 2 Goblet Squats

1 Swing / 1 Goblet Squat

That is 55 reps of each movement. Try to complete this workout without putting the kettlebell down. Finish each rep with clenched glutes at the top of the movement.

How to Perform this Kettlebell Glute Challenge

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio. Never sacrifice good form and technique to feed your ego, always use good form even if it means slowing down or using a lighter weight. This workout is really about concentrating on form. There is no time element to worry about at this point. When you perform this workout choose a kettlebell that is heavy enough to be a little bit of a challenge, but that you can really focus on form.

The focus in this workout should be on your glutes and hamstrings. By the end of the 10 sets, you should feel a nice burn. If your lower back is burning you need to focus on proper form.


TIP: The Swing is not a Squat! The Squat is not a Swing!

Memorize this:

HINGE (Swings, Jumps): deep hip movement, minimal knee movement.

SQUATS: deep hip movement, deep knee movement.


The Swing is a hip hinge that snaps into a plank. Your hips move deeply and your knees move minimally. Starting with the Kettlebell on the floor between your feet, grab it by the horns with both hands. Keep your back flat and shoulders square. Drive your hips forward and drive the kettlebell upward with arms extended. Return to the bottom and repeat. If you feel this in your back your form is not right. Concentrate on the hinge.

Goblet Squats:

Holding a kettlebell by the horns (like you’re holding a goblet) and hold it against your chest. With the weight cradled against your chest, squat down with the goal of sliding your elbows past the inside of your knees. Your elbows are pointed down and can press against your knees, pushing your knees out as you go down. Press through your heels and raise back to the start position.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


Demonstrations Video

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