But the kettlebell is also widely used to strengthen other muscle groups. In this article we will focus on exercises for legs, with the kettlebell, through a short but intensive training that will also help you develop coordination and core muscles of the body.
Before we get started, it’s very important to choose a suitable weight that allows us to focus on posture and movements, until we have fully mastered them. It’s best to start with a weight that does not take much effort to lift, I recommend for the first time that you do not exceed 4 or 6 kg. After several sessions, when we master the exercise technique, we will be able to increase the weight up to 8 - 20 kg.
Note: If any of the exercises cause you pain or you feel uncomfortable doing it, don't do it! Perhaps you’re not using the technique correctly and without realizing it you’re straining some part of the body.
SWING WITH KETTLEBELL
- Stand with your feet hip-width apart.
- Place the kettlebell on the floor between your feet.
- Bend your knees and grip the weight with both hands while keeping your back always straight.
- Swing the kettlebell with your arms extended in front of your chest, while squeezing your glutes.
- Next, bend your knees and swing the kettlebell back between your legs.
Remember that the kettlebell swing is an exercise for the legs, so you have to swing from your legs and buttocks, without using your back at all. Maintain control over the movement at all times and focus on activating your glutes and legs. This is why it’s so important to practice with light weights first. Repeat 10-15 times.
DEADLIFT
This popular exercise can also be performed with kettlebells.
- Spread your feet shoulder-width apart and place the kettlebell between them.
- Bend your knees to crouch down and grab the kettlebell with both hands, with your shoulders back and contract your entire body core (abs and back muscles).
- Now lift the weight by stretching your legs to stand up.
- Stay in this position for a few seconds and then lower yourself in a controlled manner to the starting position, while continuing to contract your core.
At first, I recommend that you rest the weight on the floor after each repetition to focus on your posture and movements. When you master the technique you can do the repetitions without the weight touching the floor. Repeat 10-15 times.
KETTLEBELL SQUATS
- Grab the kettlebell face down, with your hands around the handle and the weight facing up.
- In this position, the kettlebell forces you to stabilize your core to maintain position.
- Hold the handle in front of your chest with your elbows pointing slightly outwards.
- Spread your feet a little more than shoulder-width apart and squat by bending your knees and keeping your back straight into a squat.
- Return to the starting position slowly and remember that all the power must come from the muscles of the legs and buttocks.
Repeat 10-15 times. If you do these leg exercises three or four times a week you’ll quickly begin to notice results.
This blog is written by one of our Personal Trainers, Angelina Hammond.
