Learn the technique of doing a very effective buttock exercise that you can even do at home. Today we will talk about an exercise such as pulling a kettlebell from a pit. It should be admitted that it is performed by athletes quite rarely, but it can perfectly pump the muscles of the buttocks. In this regard, we can recommend including the deadlift of the kettlebell from the hole in the training program for girls for whom the buttocks are an important part of the body when creating a slim and sexy figure.
It should be said right away that the technique of this movement is very similar to the deadlift of a kettlebell. The main difference is only that the athlete must sit on a hill, and the sports equipment is installed on the ground. You can use a car tire, a step platform, or just a barbell pancake. This gives you the opportunity to increase your range of motion.
This, in turn, allows you to stretch the muscles more and thereby get the most out of the exercise. You must remember that you need to squat to the parallel of the thigh with the ground and when choosing your support height, take this fact into account. If you do not have a kettlebell, then the movement can be performed with a dumbbell. After a few repetitions, you will feel that this movement is loading the muscles of the buttocks.
How to properly pull a kettlebell from a pit?
Place the sports equipment on the ground between your legs, which should be on a dais, with your knee joints slightly bent. Get down and grab a sports equipment, keeping your back straight. The upward movement should be carried out only through the effort of the muscles of the buttocks and hamstrings. Do not pull the kettlebell with your back, as this will drastically reduce the effectiveness of the exercise. Keep your arms straight throughout the movement.
Also, this movement can be performed on straight legs. The starting position is similar to the previous type of kettlebell pull from the pit. Remember to keep your knee joints slightly bent. Also round your back, which should remain in this position throughout the entire set. Lean forward, staying on straight legs, and grab the shell. Begin to lift up the body, using only the muscles of the buttocks. During the exercise, you should feel these muscles stretch. Inhale while moving down, and exhale should be done while lifting.
Useful Tips for Pit Rowing
We have already noted that the muscles of the buttocks, the adductors of the hips and the extensors of the back, take an active part in the movement. At first, you can do the exercise while standing on the ground, and then start using the leg supports and gradually increase their height. Do not start working immediately on high supports. For a start, five centimeters will be enough. To stretch the muscles of the buttocks as much as possible, lower the sports equipment not strictly in the vertical plane, but take it away from you.
Here is such a fairly simple exercise will allow you to perfectly pump the muscles of the buttocks. It should be recognized that with a competent approach to the training process, kettlebells can be an excellent apparatus. Unfortunately, today many athletes have forgotten about its existence and practically do not use it during their classes.
However, you should remember that a kettlebell does not act on the muscles in the same way as a barbell or dumbbells. Thus, you should not get stuck exclusively on working with a kettlebell either. If you correctly enter a few basic exercises performed with this projectile into your training program, then you can significantly improve your results.
Using a kettlebell, you will be able to pump those muscles that are difficult to train with a barbell and dumbbells. There are a large number of kettlebell movements designed to work the muscles of the legs, back and shoulder girdle. Training with this sports equipment will help you improve strength endurance, increase the functional capacity of the body, as well as develop the flexibility of the spinal column.
Probably there is no such sports equipment, except for kettlebells, with the help of which you can develop such a number of body abilities. Among other things, it is worth noting that exercises with a kettlebell are the least traumatic in comparison with other sports equipment used in strength sports disciplines.
Professional bodybuilders use kettlebells very often and there are several explanations for this. To begin with, due to the active participation in the work of a large number of muscles, the body's hormonal response is extremely strong. As a result, you can gain weight and simultaneously increase the physical parameters. In addition, scientists have proven that training with this projectile activates lipolysis processes. Another benefit of kettlebell training is that it improves the nutritional quality of muscle tissue. If you have not used this shell before, we recommend that you pay close attention to it.
How to pull a kettlebell from a pit, see this video:
