Name: Playbook - Gritty Soldier - Kettlebell - Lower Body Strength
Uploaded: 2024-01-20T14:25:56.436Z
Duration: 50 min
Description: Kettlebell - Lower Body Strength

Cyrus

It was nice.  Im out of form but getting back at it again.

Francisco

GrumpyBearFR

This lower body KB workout is designed to tone and strengthen your legs, glutes, and hips. With a variety of kettlebell exercises, this workout engages more muscles, improves balance, builds strength, and increases cardiovascular fitness.

For kettlebell workouts, it's important to choose the right weight for your skill and strength level. Beginners should start with a lighter kettlebell, around 8-12 kg (18-26 lbs), and gradually work up to a heavier weight as they become more comfortable with the movements. Intermediate users can use a slightly heavier kettlebell, around 16-20 kg (35-44 lbs), while advanced users can use up to 32 kg (70 lbs), depending on their strength level and fitness goals. Remember to always start with a lighter weight and progress gradually to prevent injury and get the most out of your workout.

- Stand with your feet shoulder width apart 
- Bring the kettle bell behind your head resets on your upper back
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Kettlebell good morning

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

- starting with the KB at chest level, legs together

- lunge to the side, then follow through back to the starting position a full squats length from the side you started

- repeat again to the other side, and then again for prescribed repetitions

Kettlebell bob and weave

- With a kettlebell in one hand outside your legs 
- Perform a natural deadlift (freely spread to shoulder width apart, slight bend in knees, back straight) with the kettlebell

Kettlebell single arm deadlifts

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while knees slightly bent
- perform a natural deadlift focusing specifically on controlling your “wobble”

Kettlebell single leg deadlift (each leg)

- With a kettlebell in each hand at your sides step forward into a lunge and perform a twist at the torso to the opposite side of the pinging leg
- Step back up to the starting position
- Repeat back and forth

Kettlebell lunge with a twist (each leg)

- Holding a kettle bell to your chest, with chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Kettlebell step ups (alternating)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell - Lower Body Strength

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