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Kettlebell Workout For Legs And Butt

author
David Lawrence
• Wednesday, 16 December, 2020
• 6 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.

kettlebell swing butt legs exercises better fitness kb popsugar
(Source: www.popsugar.com)

Contents

Specifically, your core has to engage throughout to keep your body stable as you do these compound movements. As you do these lower-body kettle bell exercises, always keep form top of mind and listen to your body.

There isn’t a rep or a weight in the world that is worth injuring yourself over.” Those are good words to live by when it comes to any exercise or workout ! 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.

workout kettlebell butt legs cardio body lower
(Source: pumpsandiron.com)

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. 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.

kettlebell swing glute exercise exercises kettlebells workout legs variations kb strength form glutes bell butt hip bicep lower moves functional
(Source: redefiningstrength.com)

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. 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.

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.

Our model, Sarah Taylor, is wearing Iris & Ink Striped Stretch Leggings, $65, ; Iris & Ink Cutout Stretched Sports Bra, $40, ; and APL Women’s Technique Pro Sneakers, $140, athleticpropulsionlabs.com. This free weight works similarly to a dumbbell, but its shape makes it a little more versatile, allowing you to do some more dynamic movements.

kettlebell workout beginner leg workouts thigh exercise weight loss butt beginners moves using muscles diaryofafitmommy quad build diary
(Source: diaryofafitmommy.com)

Whether you're still sort of new to kettle bell training or have been doing it for a while now, this lower-body kettlebellworkout from personal trainer Samantha Circuit, M.S., P.A.-C., C.S.C.S., is worth a try. It's meant to improve both muscular strength and power, Circuit explains, which are two important fitness skills to focus on.

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.

While that may seem like something for future you to worry about, it's a good idea to incorporate functional exercises into your regular routine to improve your fitness and keep your body ready for whatever life may throw at it. The lower-body kettlebellworkout below will get you moving in a few different ways and strengthen both the front and back of your body.

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.

workout kettlebell butt legs cardio iron pumps body
(Source: pumpsandiron.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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