Name: Playbook - Mike McDonald - Kettlebell Lower Body
Uploaded: 2023-01-05T14:10:30.039Z
Duration: 45 min
Description: Kettlebell Lower Body

Blake

-Alternating High + Low Swings
-Split Stance Deadlift
-Side Lunges
-Goblet Squat
-Lunge from Racked Position
-Single Leg RDL
-Flutter Kicks

- Start with KB 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 KB to swing down and back between the legs
- On the next rep, conduct the same swing but add a squat to the movement 
- Continue to rotate between high swing and low swing

Kettlebell Alternating High & Low Swings

- Stand holding a single kettlebell at your side with the opposite side leg placed slightly behind
- Perform a deadlift focusing on keeping the core tight and the torso straight 
- Repeat on each side for desired reps or time

Kettlebell Split Stance Deadlifts

- With your KB (or any weight), start in a wide stance 
- Keeping the weight centered with your core, lean into a side lunge position 
- Maintain a tight core and return to starting position 
- Repeat on each side

Kettlebell Side Lunges

- Stand holding KB close to your chest either by the horns or the ball             
- Squat down while keeping the KB at chest height 
- Keep your chest up and core engaged throughout the movement
- Pause at parallel and return to starting position

Kettlebell Goblet Squat

- With a KB in the racked position, perform a lunge 
- Keep core tight and torso straight 
- Repeat for reps while alternating legs

Kettlebell Lunge Racked Position

- Begin with KB in hand at one side and feet hip width apart
- Lower KB down while straightening your opposite leg behind you, keep KB side leg as straight as possible to engage hamstring 
- Keep torso straight and core tight 
- Return to standing position and repeat for reps

Kettlebell single leg RDL

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Kettlebell Lower Body

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