We have been told that "sitting is the new smoking".

 

I don't know if I would go that far, but most of us should probably move around more during the day.

 

One issue caused by sitting too much is quad dominance.

 

This is due to hip flexors shortening and the glutes completely relaxing while in a sitting position.

 

The glutes become lazy.

 

Eventually this problem becomes so bad...

 

You won't even be able to feel them during so called "glute exercises" like the squat or deadlift.

 

 

Once you become "Quad Dominant" they will tend to takeover during almost every lower body movement.

 

The quads become stronger and the glutes don't fire at all.

 

It's a cycle that can get worse with time.

 

The solution is to do a glute exercise that takes the quads out of the movement.

 

The barbell hip thrust is a good choice.

 

 

It requires a lot of equipment, but it is a great exercise for the butt.

 

The glutes require a lot of force in order to improve.

 

They are powerful muscles.

 

You aren't really going to shape your glutes with body weight movements like this.

 

 

The glutes need to contract hard.

 

This won't get the job done.

 

One piece of equipment that does an incredible job is the kettlebell.

 

 

With certain kettlebell lifts, you get a strong BACKWARD horizontal pull.

 

You can't really duplicate this with a dumbbell or barbell.

 

*I'll show a few images from our course.*

 

 

Your glutes have to fire hard to reverse the momentum and propel the weight forward again.

 

Because you are reversing momentum...

 

You are actually applying a force up to 5-10 times the weight of the kettlebell.

 

A 20 pound kettlebell can weigh in excess of 100+ pounds, temporarily.

 

This type of kettlebell lift is called a "centripetal ballistic exercise"

 

The kettlebell wants to pull the body forward in the second half of the exercise.

 

.

 

The glutes have to fire hard to resist this.

 

This a fantastic butt exercise.

 

It also strengthens up a lot of the muscles that become weak from sitting too much.

 

Best part is that it barely involves the quads.

 

This is incredible if you have had a hard time shaping your glutes in the past. This exercise can fix that problem.

 

This is just one aspect of kettlebell training we cover in our course.

 

 

P.S.

 

One cool thing about an exercise like the kettlebell swing is that it can be performed for calorie burning.

 

It's a way to get lean like cardio...

 

...while building better looking glutes in the process.

 

A total win-win.