All Cheeked UpThe Glute Library
The Glute Library
Kettlebell Corner
Swings, goblet squats, hinges, and carries with a kettlebell. Same coaching format — setup, reps, and the mistakes that waste a good bell.
Showing 17 of 17 exercises
Thread the kettlebell hand to hand through a figure 8, then bring it to the chest and drop into a goblet squat.
gluteus maximus
Move the kettlebell in a smooth circle around your waist, passing it hand to hand in front and behind your body.
core
Farmer or suitcase carries with kettlebells build grip, trunk stiffness, and glute med endurance. They finish a kettlebell session without more reps on the floor.
core
Bring the kettlebell smoothly to the rack, then press overhead with control for a full-body strength move.
shoulders
Flow the kettlebell in a figure 8 between your legs, switching hands smoothly while maintaining a strong hip hinge, flat back, and tight core.
gluteus maximus
One kettlebell. Four moves. A strong chain from the ground to overhead.
gluteus maximus
Holding a kettlebell at the chest keeps the torso upright and teaches a squat depth you can own. It is one of the best ways to learn bracing before barbell work.
quadriceps
Slow circles of the bell around the head warm the shoulders and remind the trunk to stay tight before swings or presses. Use a light bell.
shoulders
A kettlebell on the hip crease is a simple way to progress glute bridges when a barbell is not available. Pad the bell or use a folded towel if needed.
gluteus maximus
Stepping back with a kettlebell in one or both hands keeps load close while the front glute and quad do the work.
gluteus maximus
A Romanian deadlift with one or two kettlebells loads the hamstrings and glutes through a long hip hinge. It pairs with swings and hip thrusts in the same week.
hamstrings
One kettlebell, one standing leg, and a long hinge train the hamstrings and glutes the way single-leg lunges do — with less knee travel.
hamstrings
Explosive hip drive, a close path, and a smooth turnover — from the swing to a locked-out overhead position.
gluteus maximus
A sumo stance with a kettlebell between the feet lets you stay closer to the ground and feel the inner thighs and glutes share the pull.
gluteus maximus
The swing is a hip hinge with speed. Glutes and hamstrings drive the bell; the arms stay relaxed. It belongs in conditioning blocks and on days when you want power without another barbell setup.
gluteus maximus
One smooth move. Full squat, then power through your legs to press overhead.
quadriceps
Generate power from the hips, catch in the rack, then drop into a squat — all in one smooth, continuous motion.
gluteus maximus
Showing 17 of 17 exercises
Thread the kettlebell hand to hand through a figure 8, then bring it to the chest and drop into a goblet squat.
gluteus maximus
Move the kettlebell in a smooth circle around your waist, passing it hand to hand in front and behind your body.
core
Farmer or suitcase carries with kettlebells build grip, trunk stiffness, and glute med endurance. They finish a kettlebell session without more reps on the floor.
core
Bring the kettlebell smoothly to the rack, then press overhead with control for a full-body strength move.
shoulders
Flow the kettlebell in a figure 8 between your legs, switching hands smoothly while maintaining a strong hip hinge, flat back, and tight core.
gluteus maximus
One kettlebell. Four moves. A strong chain from the ground to overhead.
gluteus maximus
Holding a kettlebell at the chest keeps the torso upright and teaches a squat depth you can own. It is one of the best ways to learn bracing before barbell work.
quadriceps
Slow circles of the bell around the head warm the shoulders and remind the trunk to stay tight before swings or presses. Use a light bell.
shoulders
A kettlebell on the hip crease is a simple way to progress glute bridges when a barbell is not available. Pad the bell or use a folded towel if needed.
gluteus maximus
Stepping back with a kettlebell in one or both hands keeps load close while the front glute and quad do the work.
gluteus maximus
A Romanian deadlift with one or two kettlebells loads the hamstrings and glutes through a long hip hinge. It pairs with swings and hip thrusts in the same week.
hamstrings
One kettlebell, one standing leg, and a long hinge train the hamstrings and glutes the way single-leg lunges do — with less knee travel.
hamstrings
Explosive hip drive, a close path, and a smooth turnover — from the swing to a locked-out overhead position.
gluteus maximus
A sumo stance with a kettlebell between the feet lets you stay closer to the ground and feel the inner thighs and glutes share the pull.
gluteus maximus
The swing is a hip hinge with speed. Glutes and hamstrings drive the bell; the arms stay relaxed. It belongs in conditioning blocks and on days when you want power without another barbell setup.
gluteus maximus
One smooth move. Full squat, then power through your legs to press overhead.
quadriceps
Generate power from the hips, catch in the rack, then drop into a squat — all in one smooth, continuous motion.
gluteus maximus