2 Killer Kettlebell Leg Workout Routines

kettlebell leg workout

The kettlebell is fast becoming a very popular weight and cardiovascular fitness option that a lot of people are starting to take interest in.

It can be used in a number of ways for instance to build a strong upper body, core and even your legs.

It is an extremely effective way to exercise as long as conducted in the correct way.

It is important when starting out to get some help and advice from a personal trainer that is familiar with the piece of equipment as injury is very common when using a kettlebell.

You can quickly become tired from your workout and this is going to increase the risk of injury to your lower back, legs, shoulders and even your head.

It is surprising, but the kettlebell can be used to improve the strength of your legs as well as your core.

By using the kettlebell for this, you will be getting a workout for your abs and shoulders at the same time.

Take a look at a couple of these exercises that you can try in order to start building stronger legs and improving your stamina:

Kettlebell Leg Workout Lunge:

You should only attempt this if you have had some sort of training with the kettlebell as it is for an intermediate user.

Start by standing straight with the kettlebell at your chest level in both of your hands. Bend your arms with your palms facing each other.

Lunge forward and keep your knee behind the foot and your back foot straight without externally turning the back knee.

Whilst you are on the way down lift the kettlebell as high as you can towards the ceiling.

When you return to your standing position, bring the kettlebell back down to your chest and the starting position.

Once you are more confident with this move, rather than starting with the kettlebell at your chest, you can start raising it.

Squats:

Your glutes, legs and posterior chain are all worked when you complete squats and there are a number of different ways to do a squat with or without weights.

Always remember that your knees should never go further than the level of your toes and always keep your back straight.

Squats are more effective the lower you go, but only go as low as you can whilst still keeping the correct form.

You may have noticed that some weight lifters actually point their toes outwards and have their knees outside the plane of their feet.

It may look impressive as they are able to go lower, however this is placing a lot more strain on their lower back.

You can introduce the kettlebell into your squat by holding it either to your chest, above your head or by the handle at your lower back.

You can also use 2 by putting one on each of your shoulders and allowing them to rest on the outside of each straight wrist (the weight here is supported against your arm.)

 

RESOURCES:

Tone it Up: Killer Legs with Kettlebells
http://toneitup.com/2013/10/killer-legs-with-kettlebells/

Fitness: the 15 Minute Kettlebell Blasters Workout
http://www.fitnessmagazine.com/workout/express/20-minute/kettlebelll-abs-butt-thighs-workout/

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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