The hamstring muscles attach to the bottom of the pelvis and help to extend the hips and flex the lower legs. When you run downhill or need to slow down or stop it’s your hamstring that work to achieve this.
Strengthening the hamstrings is very important to help maintain balance between the front and back of the legs and vital for preventing future injuries. Keep your weight back on your heels and slowly push the hips backwards as you breathe out.
Refrain from using a heavy kettle bell during this exercise and treat it merely as an introduction to hamstring training. Due to the high amount of muscle activation used for this exercise you can expect to lift some quite substantial loads, so don’t be afraid to increase the weight once you have mastered the movement.
Practicing this tricky kettle bell leg exercise will challenge your balance and core muscles as well as your hamstrings. Keeping your weight back on your heels rather than your toes will help to further activate the hamstring muscles.
Again weight is kept on the heels rather than the toes as you push the hips backwards and descend towards the floor. Don’t force your way to the floor if your hamstrings and hips are too tight.
When you can reach the opposite foot with good technique then you know you have great mobility in your hips and flexibility in the hamstrings. Just like the hamstring muscles they attach to the bottom front of the pelvis and help flex the hips and extend the lower leg.
The Quadriceps, on many people, tend to be disproportionately stronger than the hamstrings and can therefore affect the position of the pelvis resulting in a forward tilt. A 90 degree bend in the knee is important for many exercises to also activate the glutes or buttock muscles.
Failure to move through this 90 degree range can result in an over dominance of the quads over the glutes and ultimately a muscle imbalance. The kettle bell goblet squat is the ultimate beginners leg exercise and involves activation of the quads, hamstring and glutes.
Squatting down so the thighs are at least parallel with the floor will ensure that the buttock muscles are activated fully. As with the hamstring exercises keeping your weight back on your heels rather than your toes will ensure better activation of the leg muscles.
For many people this natural squatting movement is challenging so practicing without a kettle bell first, holding onto a post or back of a chair can also be helpful. You will achieve the same quad, hamstring and glute activation as with the goblet squat but challenge the core muscles a little more than you battle for stability.
As more advanced kettle bell athletes will know the racked squat provides a beautiful segue into so many other exercises like the thruster, snatch, one handed swing, clean, high pull, lunge and more. Try to kiss or get as close as possible with the back knee to the floor in order to fully activate all the muscles involved and also maintain good mobility in the hips.
You will also achieve a surprisingly good lower body cardio workout from the kettle bell lunge exercise. The kettle bell bob and weave is our first lateral moving leg exercise and serves as a great introduction into training sideways (frontal plane).
It is important to keep the chest up and rib cage lifted throughout the movement to prevent straining the back muscles. Work up to a total of 20 alternating reps gently getting deeper into the movement each time.
Just as with the bob and weave the objective is to get as deep as possible to maximize activation of the quads and glutes. Again keeping your weight back on your heels rather than the toes will help to further activate the leg and buttock muscles.
Practice 5 reps on each side keeping the chest up and working on increasing the depth of the movement. The kettle bell pistol squat is a true strength based exercise that will max out the quads, hamstrings, and glutes.
You can practice by holding onto a door frame, post or using a band or Tax attached in front of you. Move slow and steady on the way down keeping your weight back on your heel.
Holding onto a light kettle bell can help with counterbalance to stop you from rolling backwards. The kettle bell lunge with rotation adds a more functional training element to the exercise.
Holding the knee above the floor during the twist adds an isometric part to the movement making it a lot more challenging and fatiguing on the quads and glutes. It is important to take your time as you move through the exercise and not rush the rotational element.
Practice the movement by alternating sides as you lunge forwards with the opposite leg. Due to the seamless transitions between the movements you will find this exercise very cardiovascular as well as fatiguing on the legs.
As with all lunge exercises keep your chest up and focus on getting your knee as close to the floor as possible. One of the great benefits of kettle bell training is that you can activate over 600 muscles with certain exercises so not only are you working the legs but the rest of the body too.
If your ultimate goals are fat loss then using full body exercises more frequently can be a real game changer. The movement should not be rushed especially from the racked position, with the kettle bell against the chest, to the overhead press exercise.
Not only are the legs worked during the squatting portion of the exercise but the core and upper body is also challenged together with your cardio. Practitioners should master the racked squat exercise first before adding the pressing element onto the movement.
As the overhead pressing part of the exercise is facilitated by the momentum of the squat, heavier kettle bells can be used. Practice 10 – 15 reps on each side at a medium tempo for a full body workout.
The kettle bell lunge and press is a demanding exercise that not only challenges the quads, hamstrings and glutes but also the core and shoulder too. The exercise begins in the same way as the regular reverse lunge except as you return to the standing position you drive the kettle bell up and overhead.
The kettle bell snatch is a big full body movement that also works into the hamstrings and glutes. A good quality kettle bell swing as well as being comfortable with the overhead press will certainly help.
As a very dynamic exercise the kettle bell moves at a good pace from top to bottom so expect your heart rate to rise quickly. The legs and buttocks are the strongest muscles in the body so often you need to use two kettle bells in order to really challenge them.
Using two kettle bells is not always necessary, anyone who has mastered the Pistol Squat can attest to the sheer intensity of this exercise without the need for too much load. The kettle bells can also be held either down by your sides with arms straight or up in the racked position as shown in the image above.
Remember to lower the back knee carefully towards the floor and work on nice deep lunges in order to activate as many muscles as possible. The double kettle bell clean, squat and press is the ultimate full body exercise.
The double kettle bell alternating clean is a fast and challenging exercise but one that will certainly work your full body. To keep your lower body kettle bell workouts balanced I would suggest selecting 1 or 2 exercises from each category:
You can either repeat the same leg circuit for a total of 2 – 4 sets or change exercises each round. Training your lower body using kettle bells is a great choice for fat loss, adding muscle, gaining strength, improving movement skills as well as preventing future injuries.
Kettle bell swings are considered one of the best hip hinge exercises and similar to the traditional dead lift. More emphasis is placed on the posterior chain using the kettle bell swing, these muscles include the hamstrings, glutes, back and hips.
Kettle bell swings, goblet squats and the Turkish get up are great exercises. Everyone recovers from exercise differently but if the intensity and your overall well-being match you can train with kettle bells every day.
The lower body often gets overlooked when it comes to work out routines at the gym or at home. These parts of the body often produce noticeable results after a short time of consistently working out.
There are many benefits to working out the lower body, so there is no excuse for skipping out on leg day. Those who work out their lower body in a consistent, healthy way are more likely to stay fit as they grow older.
Running and cycling: Runners and cyclists know that a strong lower body can help improve their speed and endurance on the trail. Instead of running all day, you can achieve better results by getting core strength, and building your glutes, quads, and calves.
You’ll be able to tackle the hills better and run further just by adding this additional training. If your goal is weight loss, you’ll find that strengthening muscle will help burn fat at a much faster pace than cardio alone.
These all get worked out with squats and lunges, but sometimes there are variations of these exercises that give some extra oomph for killer results. It’s always best to start with simple moves and lighter weights in the beginning.
It’s best to keep your muscles “on their toes,” by changing up your reps or even your routine on a regular basis. It helps to work a different muscle group on each day of the week.
They work many muscle groups at the same time, while still providing cardio. They are an inexpensive way to do your workout from the comfort and convenience of your own home, without having to make a special trip to the gym.
This happens when you hold the kettle bell with both hands on either side of the handle of the bell. Even a small change in movement can big a difference as to what muscles are targeted in the workout.
For the best results, you should get under the rack, lift the barbell above your head and then rise with the bell already on your shoulders. This exercise produces great results because adding that weight to your squat heavily activates your glutes and hamstrings.
Even if your main goal is to target your lower body, there’s no reason why you can’t sneak in a little core and arms workout at the same time. When you start to lower your body, you should feel your core slightly strained.
We recommend that, as a beginner, you do the squat with little to no weights until you have mastered the movement. Poorly performed squats can result in pulled tendons, strained muscles, and even longer-lasting injuries.
Once you’ve gotten the hang of it, you will find that you can add weight at a gradual yet pretty fast pace. Hold the kettle bell naturally, with both hands on top of the handle facing down.
Decide which foot you will stabilize yourself with and then focus on lowering your weight with that leg. If they are too wide, you may not have the wobbling problem, but you will not reap the best benefits to your lower body.
Many people underestimate the value of a strong mental position during a weightlifting session. Instead of letting your mind wander wildly, think about the muscles in your body and feel them getting the attention they need.
A simple way to turn this move into a compound exercise is the Kettle bell lunge press. As you lower your body into the lunge, raise the kettle bell overhead so your arm is fully extended.
The left brain manages our more artistic functions, like creativity and different art forms. In most cases, each person has one side that is stronger than the other, giving them an advantage in those fields.
While it’s okay to be skilled in certain fields and weaker than others, some people experience extreme results of this uneven sides of brain strength. Many physical therapists will recommend children (or adults) who suffer from dyslexia to do exercises that work both sides of their brain evenly.
Another way to accomplish that same thing is by doing a kettle bell lunge press. Pick the kettle bell up with both hands grabbing the top of the handle, palms facing downward.
Bend down (keeping your back straight and core tight), then swing the kettle bell upward (your arms should stay fully extending the whole time) until the kettle bell is directly above your head. To finish the move, bring the kettle bell back down to the starting position and repeat.
That means you take your right foot and move it sideways in a wide step. Once the kettle bell arrives back in the starting position, you will have moved one large step to the right.
This exercise requires coordination, but it works your inner thighs, which often get overlooked during a lower body workout. Not only does it keep your posture upright and healthy, it staves off bone diseases as you age.
Many people start to develop scoliosis as well as many other back problems as they grow older. Keeping a strong back through your youth will prevent these misfortunes in the future.
Instead of extending your arms, you will keep them bent at the elbow, close to your sides. Once you reach full position, the kettle bell should be in front of your shoulder, with your arms bent to your sides.
The advantage of the kettle bell clean is you can use a heavier weight, with less risk of injury or accident. With the kettle bell clean, you have less range of motion, which optimizes strength building in your target areas.
The dead lift is an ‘oldie but guide.’ There’s a reason it’s so popular in the weightlifting world. However, if the rest of your workout is made up all kettle bell moves, it can be the most convenient (and inexpensive!)
Keep your head up and your eyes forward Keep your knees slightly bent Hold your shoulders back rather than slumping them forward Remember to do an extra squeeze through the shoulders when you bring the weight up to its full height You can create a kettle bell leg workout routine with these exercises to get optimum lower body strength.
When all is said and done, don’t forget to give your body what it needs to recover, so you can start it all again the next day. The single arm dead lift will not only work your legs but also strengthen your core and lower back muscles.
The goblet squat challenges the quads more than the dead lift and also creates demands from the hamstrings and buttocks too. Both the single arm dead lift and the goblet squat are going to increase your heart rate due to the huge amount of muscle mass used for each exercise.
The swing is a dynamic exercise that demands explosive hips and will rapidly increase the heart rate. The reverse lunge is massive leg based exercise that will deeply develop the quads, hamstrings and buttocks.
Goblet squats will develop the necessary strength required to perform the lunge movement pattern. Ensure that the back knee kisses the floor for each repetition in order to maximize the amount of work done by the buttocks and legs.
Using one hand for the kettle bell swing will put greater rotational demands on the body and so working the core muscles harder. Kettle bell One Hand Swing Exercise next exercise is a variation of the lunge but this time moving sideways.
The kettle bell side lunge will place even more demands on the quads and buttocks whilst also improving hip mobility. Those new to the kettle bell side lunge should ensure they keep their chest up and heels firmly on the floor throughout the movement.
Side lunges require good flexibility from the adductor muscles (inner thighs) so progress slowly. Pistol Squats take good hip mobility as well as leg strength, but they are well worth the effort.
The kettle bell pistol squat will work into the hamstrings, quads, buttocks, core and are very cardiovascular. To first develop strength for the pistol squat you can practice by holding a band or strap attached directly in front of you.
You can perform assisted pistol squats as part of the circuit, just as you can side lunge without holding a kettle bell. First and foremost, perform each exercise with perfect technique before adding a kettle bell to the movement.
Perfect exercise form is far more important than the size of kettle bell you can lift or the amount of repetitions you can perform. Bad technique will always develop faulty movement patterns that are both very hard to undo and create compensations throughout the body.
You only need one or two bells for a full workout; no need to invest in a huge rack of dumbbells or hoard all the free weights at the gym. “These moves were curated specifically for the purpose of gaining single-leg stability, strength, and endurance,” says Adjoin.
All of which are important for stabilizing and strengthening your lower body to prevent injury and keep you moving well for life. One thing you'll see in this kettle bell leg workout that you may not have done before: moves using the kickstand position.
The kickstand position entails staggering your feet so one foot is about 6-12 inches in front of the other. It enables you to work on building single-leg strength and stability, challenges your core, and can be a great stepping stone to exercises that require even more balance.
“Oftentimes, people go straight into a single-leg dead lift and run into technique issues or feel it more in their lower back,” says Adjoin. “Single-leg training is very challenging and I think starting with a kickstand helps to provide more pelvic control and build strength without losing form.”
B. Inhale, then bend knees and hinge at the hips to reach extended right arm down to grab kettle bell handle to start. Stand with feet slightly wider than hip-width apart, holding a kettle bell in goblet position (both hands gripped around the bottom of the handle, holding the weight close to chest with elbows in tight).
B. Inhale to engage core, then bend hips and knees to lower into a squat, pausing when thighs are parallel to the ground (or as low as is comfortable). Start standing with feet hip-width apart and a kettle bell between them, handle facing horizontally.
Hinge forward at the hips with knees softly bent to grab the handle with both hands. Keeping back flat, exhale and press through mid-foot and squeeze glutes to stand, lifting kettle bell to hip height.
C. Inhale, then return to start, keeping back flat and core engaged. Start standing with feet together, holding a kettle bell in the right hand by side.
Take a big step back with the right foot to lower into a lunge, bending both knees to be 90 degrees. Allow the torso to hinge forward slightly, keeping core engaged, so that the kettle bell stays directly in front of the right thigh.
B. Inhale, then keeping both knees softly bent, hinge at the hips to lower the kettle bell to mid-shin height. A quality kettle bell workout is a good supplement to all of your other exercises.
I’m not just talking about burning fat, but toning your entire body as well. Kettle bell workouts will focus on training exercises that will strengthen the core and improve jumping ability.
If you’re looking to get a strong core, you need to start with squats, as this is a great exercise to strengthen your legs. They’re also a great way to get into better shape because they build muscle and strength at the same time.
Make sure that you incorporate some jumping exercises into your kettle bell workouts, too. That means that you should be lifting a maximum amount of weight, as well as doing more repetitions.
Gluteus Maximus work is also a great way to make your glutes stronger and keep them looking more defined. However, if you’re trying to develop power for your hip thrusts and for back squats, then you want to use your feet.
Both exercises promote functional, mobile and strong lower body development. The kettle bell works as a great counterbalance which allows you to stay upright easier than you normally would with other squat exercises.
However, the best benefit is for the lower body: your quads and hips will strengthen very nicely. This will make your abs burn like nothing else while your lower body mobility is also improving.
In many ways it can be considered the best hip hinge exercise ever invented and can be equivalent or even better to the traditional dead lifts. The kettle bell swing will strengthen the posterior chain muscles: hamstrings, glutes and the lower back.
John Grimes, a bodybuilder in 50s considered the swing the best erector spinal exercise out there. A great thing about swings is that it also heavily favors the correct hip hinge form.
You really need to learn the correct way to hinge your hips for this exercise and that's perfect for fitness and overall health. Bend your hips behind and then fully extend them to swing, feel the lower back and glutes.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
You can always increase the weight once you’re comfortable with the correct form for each exercise. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
Kettle bell training is the latest trend in town that is taking the world of fitness by a storm. These simple exercises boost endurance, power and increase strength while reducing body fat.
The kettle bell swing features a dead lift movement pattern that targets almost every muscle in the body. The kettle bell swing is great for people who have time to only perform one exercise because of their busy schedule.
The kettle bell swing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it. However, be warned not to swing too hard as the deceleration can lead to muscle soreness and make it difficult for you to walk for a couple of days.
This exercise features dynamic movement and utilizes more force which is why you should always read the guidelines and abide by safety measures. These intense movements are what make the kettle bell swing a superior exercise that is sure to have some great results.
A kettle bell swings works wonders on your hamstrings, glutes, core, hips and back. However, the kettle bell swing helps maintain an upright position, improving your posture by pulling your shoulders back.
Everyone, starting from a professional bodybuilder to a casual fitness enthusiast, can benefit from a kettle bell swing. If you want to lose body fat and are dreaming of a leaner physique, perhaps kettle bell training is a good option for you.
Kettle bell training incorporates many high-intensity workouts that allow you to burn fat. Moderate to high repetitions will give your heart and lungs the ideal workout, causing you to feel rejuvenated and alive.
The constant acceleration of your heart rate during HIIT will certainly boost your anaerobic capacity. Big strength comes from performing eccentric movements and workouts that a beginner might be too intimidated to try.
This means you really have to fight it to keep your joints in place, resulting in exceptional benefits for your stabilizing muscles. Most women who work out have a common desire to build strength without achieving the bulky appearance of a bodybuilder.
Kettle bell exercises incorporate full body functional movements that target several muscle groups at the same time. Talk to your trainer about your special needs, and they will be happy to design a workout routine that meets all your specified requirements.
Stand with your feet around 6 to 12 inches outside shoulder width, with each side of your foot positioned slightly outward. Next, brush your arms on the inner thighs, extending your knees and hips while accelerating the kettle bell upwards.
Some people advise the kettle bell should be facing completely skyward, but it could cause you to lose control. Absorb the weight of the kettle bell as you follow the same path back to the starting position.
Load the heels, not the toes Try maintaining a flat back while performing the exercise Keep the shoulders in their sockets while lifting your chest Do not hinge at the lower back Breathe in on the way up and out on the way down Continue to stand tall throughout the exercise and squeeze your abs Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders.
Quickly, reverse the direction, driving the kettle bell with your hips, moving the bell straight out. Two-handed kettle bell swing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise.