Kettlebell Lunge: This is for an intermediate user, or someone familiar with the use of the kettlebell with some training on proper form. Stand straight up with the kettlebell at chest level in both hands. Have your arms bent and the palms facing each other. Lunge forward, keeping your knee behind the foot and your rear foot straight without externally rotating the rear knee. One the way down raise the kettlebell to the ceiling. Return to standing while pulling the kettlebell down to the chest.
Start this kettlebell lunge with the bell to the chest and without raising it. Once you have the form correct, then start raising the kettlebell.
Squats: The squat is a terrific exercise for your posterior chain, glutes and legs. There are several different ways of a doing a squat from with and without weights to the position of your hands. But in all cases your knees should never go beyond the level of your toes, should stay between your feet, and your back should stay straight. During the squat you should go as low as you can while maintaining the correct form.
In some cases you’ll see lifters with their feet externally rotated (pointing out) and their knees also outside the plane of their feet. While this allows you to go lower it also places more strain on the lower back and sacroilliac joint in your lower back.
The squat can be done with the proper form and then holding the kettlebell in one of several positions. You can hold one to your chest, overhead, or by the handle at your lower back. You can rack two, one on either shoulder and allow them to rest on the outside of each straight wrist with the weight supported against your arm.
Resources:
Tone it Up: Killer Legs with Kettlebells
http://toneitup.com/2013/10/killer-legs-with-kettlebells/
Stack: 2 Kettlebell Leg Exercises for a Powerful Lower Body
http://www.stack.com/2013/07/18/kettlebell-leg-exercises/
Greatist: 22 Kick-Ass Kettlebell Exercises
http://greatist.com/fitness/22-kick-ass-kettlebell-exercises
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