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Kettlebell For Lower Body

author
Ava Flores
• Monday, 12 October, 2020
• 8 min read

I mean, they’re literally cannonballs with handles,” says Lore McFadden, certified personal trainer and owner of Positive Force Movement, a gym in Rochester, New York, that’s committed to working with people who have historically not felt welcomed by the fitness industry. McFadden says while not everyone absolutely has to use every type of strength-training equipment, for some, getting past that first bit of kettle bell intimidation can be motivating.

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(Source: allyogapositions.com)

Contents

She teaches classes in person at her studio, Fitness by Sarah Taylor, and offers online programs as well. Stand with your feet shoulder-width apart, knees slightly bent, holding a kettle bell with both hands by the handle, arms relaxed in front of your body.

Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weight down toward the ground. Pause at bottom, then slowly stand back up to return to starting position.

Bend your knees and push your hips back to lower and grab the kettle bell with both hands by the top of the handle. Immediately lower into a squat, shifting your weight into your heels and pushing your hips back as you bend your knees.

Stand with your feet shoulder-width apart, toes turned out slightly, holding a kettle bell in each hand at your shoulders. Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are resting on your shoulders.

Stand with your feet shoulder-width apart and your knees slightly bent, holding a kettle bell in each hand by the handle, arms relaxed by your sides with your palms facing each other. Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weights down toward the floor.

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(Source: dininurdayana.blogspot.com)

Pause at bottom, then slowly stand back up to return to starting position. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands.

Hike the bell high up in your groin area (your wrists should touch high on your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. When you’re done with all of your reps, perform a back swing: Bring the bell through your legs, but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.

With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with your right hand. Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads.

Hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do. Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are hanging down and resting on your shoulders.

Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded.

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(Source: juanlugofitness.com)

Hold a kettle bell in your right hand in the racked position at your shoulders, gripping the weight by the handle, using an overhand grip so that your palm is facing forward and the bell is hanging down and resting on your shoulder. Targets the glutes, quads, hamstrings, inner thigh muscles (hip adductors), and core.

Stand with your feet hip-width apart, holding a kettle bell in your right hand by the handle, arm resting comfortably by your side. Continue alternating sides and passing the weight underneath your legs each time.

Their unique properties open up a variety of new exercises that can provide the boost you need to increase your strength, size and power. The fundamental kettle bell exercise, the Swing strengthens your glutes and alleviates back pain.

It also teaches the hip hinge, a fundamental movement pattern that is essential for Dead lift and Squat technique. Keeping arms your straight, forcefully extend your hips to swing the kettle bell forward and up, until it reaches about chin height.

Keeping your chest up, bend your hips and knees to lower into a Squat until your elbows touch your thighs. Keeping your chest up, bend your hips and knees to lower into a Squat until your thighs are parallel to the ground.

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(Source: pumpsandiron.com)

Lower the kettle bell to your shoulder and drive through your front leg to stand up to the starting position. Assume an athletic stance with your feet shoulder-width apart holding a kettle bell in one hand between your knees.

Hinge your hips and slightly bend your knees to swing the kettle bell between your legs. Extend your hips and knees to drive the kettle bell up; allow momentum to carry it up, keeping it close to your body.

Catch the kettle bell at your shoulder so it sits on the outside of your wrist with your elbow tucked to your side. Assume an athletic stance with your feet shoulder-width apart holding a kettle bell in one hand between your knees.

Hinge your hips and slightly bend your knees to swing the kettle bell between your legs. Extend your hips and knees to drive the kettle bell up; allow momentum to carry it up and over your shoulder, keeping it close to your body.

Punch your fist to the ceiling to flip the kettle bell over your hand as it travels overhead. Lie on the ground holding a kettle bell with your right-hand overhead, your right knee bent and your opposite arm extended to your side.

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(Source: pumpsandiron.com)

Slowly sit up by shifting your weight to your left elbow and then your hand. Drive through your left hand and right heel to extend your hips and raise your body into a bridge position.

Swing your left leg under your body and assume a kneeling position. With your balancing leg slightly bent and back flat, bend forward at your waist until the kettle bell is just above the floor.

Power declines quite rapidly as we get older, she explains, and it's important to maintain if we want to stay active and injury-free for the long haul. “Power training allows an individual to react quickly to a trip and catch themselves rather than falling and potentially breaking a limb,” Circuit says.

Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands.

Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. When you're done with all of your reps, perform a back swing: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.

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(Source: skinnyms.com)

Stand with your feet together, holding a kettle bell in each hand in front of your legs (as shown). Keeping your back flat and a slight bend in your left knee, hinge forward at the hips, push your butt back, and raise your right leg straight behind your body as you lower the weight toward the floor until you feel a stretch in your left hamstring.

Bend your knees and push your hips back to lower and grab the kettle bell with your right hand, palm toward your body. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge.

Keep your back flat and core engaged, and make sure your knee doesn't move forward beyond your toes. Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $90, nike.com ; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $120, nike.com.

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04: Crossfit Kettlebell Weight For Men
05: Deadlift Kettlebell Workout For Butt
06: Comparing The American & Russian Kettlebell Swings
07: Competition Kettlebell
08: Competition Kettlebell Colors
09: Competition Kettlebell Dimensions
10: Competition Kettlebell For Get Ups
Sources
1 www.t3.com - https://www.t3.com/features/best-kettlebell
2 www.kettlebellkings.com - https://www.kettlebellkings.com/competition-kettlebell-fitness-edition/
3 greatist.com - https://greatist.com/health/best-kettlebells