How to Find the Pirates Booty
The butt has become so coveted that one could build an entire modeling career without ever facing the camera, and at least half of the Fitness Industry has Borderline Booty Obsession. You can’t blame them. What could be better than a perfect butt? Maybe some abs and a nice face but why stop there?
That would be my input. Why stop there? Beautiful, purposeful movement has more to offer. Bands are the current trend for leg workouts. Not to show my age, but in my day it was step class and Tae Bo, hahaha.
Some believe that if you want a great butt, try resistance bands. Bands are great at targeting and isolating the glutes. In fact, Dave Schmitz, founder & co-owner of Resistance Band Training makes a great argument in this article Resistance Band Training - Pros & Cons.
Dave argues that bands are great for more than just rehabilitation of injuries and chronic issues.
So if you want shapely, well defined butt muscles, then working out with bands is a good way to go.
I guess, I’m just never impressed by a band workout. I know my opinion is probably not the popular one when it comes to this subject. Hey, I love a good pump and all, but a great pump never put me on my back. Squeezing the fuck out of a single muscle at a time has yet to make me present, no pun intended, ha.
My reality is that good movement takes practice, Highly developed movement takes commitment, so I am going to pass on the bands. For now at least.
But that’s what I love about fitness in the 2010’s, there is an option for whatever YOU want. You just got to get off the couch and go see what’s out there. Maybe all you want is a better butt and in that case, bands will rate pretty high. But if you want to be active, then you will need a more visceral challenge. . . . Like this one!
Break it Down: WF-WO #14
This workout starts with a Split Squat Single Arm Push Press with the Kettlebell loaded on the same side as the rear leg. At the top of that press you want to activate a complete flex of your glutes and lower abdomen to stabilize your hips. This will give you strength to drive from the rear leg and maintain your balance. It is not a clean rep without checking in with the midsection to make sure the rib-cage is down and the abs are flexed. I call this closing the cage.
The Lunge Snatch comes next and is one of my all time favorites. I also believe it is a Wrecking Ball Fitness original. There are a thousand ways to mess this up, but don’t let that stop you.
Then we have the Ice Skaters which are guaranteed to work the butt and teach you a thing or two about dynamic lateral deceleration. Half way through the set and you already want to quit.
Next comes The Pirate Burpees. That’s right. You got to have a little fun with this stuff. Pirates have a peg leg, so they do their burpees on one leg, hahaha. Done correctly, also very good for the butt.
Kettlebell Superman Rows. Do not underestimate the potential for incredible increase in your sense of body awareness. After watching the video I noticed my leg was dropping. Guess what muscle maintains hip extension?
Last we come to the Single Leg Glute Bridge with the Single Arm Kettlebell Pullover. There are many ways to switch this one up so that you Get The Most.
More Butt: No weight
More Stability: 2 hands 2 Feet
More Upper Body: Hips down
Well, I hope you found this helpful. Time is precious and even though there are far worse ways to waste your time, don’t let going to the gym be one of them.
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