Fitness, Workouts

Kettlebell workout series: Legs and glutes

The kettlebell workout series are here! We start our 4-WEEKS kettlebell workout. Consider them as a Christmas fitness gift from me to you guys because you are awesome and I love to help in any possible way to your fitness goals and journey.

WHAT YOU NEED

One kettlebell or any weight object from home you can handle for these workouts.

10 minutes of your time.

THE KETTLEBELL DEADLIFT

Learning the hinge pattern with kettlebell deadlift is a must. This kettlebell workout series will be performed with one kettlebell. To take in account, keep focus, breath and engage your lower abdominals or what in yoga is called mula bandha. Because deadlift is a core strength training, it will work in your lower back, your midsection, and back of the legs.  The kettlebell deadlift exercise will prepare you for the bar deadlift. If your goal is fitness or powerlifting sport, the kettlebell deadlift will push you towards your goals as an athlete or fitness enthusiast.

fitnessblog-kettlebell-workout-series-beginners

TIPS TO PERFORM A SUCCESFUL DEADLIFT

Start standing feet shoulders width apart. Be focus and engage your core. Stand with heels in line with the kettlebell.

Move your hips back and pick up with 2 hands the kettlebell.

Look forward and choose a focal point, for the yoguis it will be dristhi. You are present and for hence you are your muscles. If think I exaggerate, ask Arnie Schwarzenegger.

Keep your spine neutral.

Depending in the deadlift variation, here you hinge your hips back until you need to bend the knees slightly.

Remember to always to keep your weight in your heels.

Last tip is to finish the move with your glutes, make sure you squeeze your booty.

I recommend to be barefoot when performing but if need to wear shoes then use barefoot shoes or choose a flat shoe type.

KETTLEBEL DEADLIFT MUSCLES INVOLVED

Glutes, Hams, Quads, Core (Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Adductor Magnus, Soleus, Biceps Femoris, Semitendinosus, Semimembranosus)

THE KETTLEBELL GOBLET SQUAT

The kettlebell goblet squat is one of the easiest squat weighted variation. It works on your posture and teaches you how to use your muscles. The heavy the kettebell gets the more difficult is to clean it and hold it. In that moment you might be ready to take your squat to the next level and pick up some front and back barbell squats.

fitnessblog-kettlebell-goblet-squat

TIPS TO PERFORM A SUCCESFUL GOBLET SQUAT

Clean the bell or pick it up with your hips power.

Grab the kettlebell by the sides of the handle as shown in pic.

Squeeze your elbows in, engage your core, keep focus and body tight.

Inhale and squat down keeping your heels rooted. Sit between your feet.

Exhale on the standing position and repeat.

Remember in the finishing move to squeeze your glutes and legs.

Keep your chest up, look forward or slightly up, important is to keep your spine neutral.

Keep your form clean, that means that you might not squat as deep as you want at the beginning, it is ok but keep your form.

GOBLET SQUAT MUSCLES INVOLVED

Quadriceps, Hamstrings,  Calves, Glutes, Lower Back (Vastus Medialis, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Adductors, Semitendinosus, Biceps Femoris, Semimembranosus, Gluteus Maximus, Gluteus Medius, Gastrocnemious)

THE KETTLEBELL SWING

I find the kettlebell swing the most efficient for glute activation and fat loss. Once you have learn how to hinge you are on. Thanks to this exercise I am able to kick in my kickboxing class with no problem.

fitnessblog-kettlebell-workout-swing-exercise-angie-fliehser

fitnessblog-kettlebell-workout-swing-exercise-angie-fliehser

TIPS TO PERFORM A SUCCESFUL KETTLEBELL SWING

Place your bell in front of you.

Stand in a deadlift position, meaning, hips back and pick up your kettlebell.

When your forearms touch your groins, explosively extend your hips.

By all means squeeze the glutes, lock up your knees or better said, contract your quadriceps and bring that bell forward. Power is on your hips (glutes) and not in your arms.

Remember your planks? Well think o them when your bell in your chest level.

Swing back, touch your forearms in your groins, they are not touching, fix it.

Repeat with clean form and appropriate weight.

SWING MUSCLES INVOLVED

Glutes, Hamstring and Core.

KETTLEBELL WORKOUT CIRCUIT FOR BEGINNERS

This is a great beginner version of a kettlebell workout using a single bell. Enjoy and let me know if you have tried it. Happy holidays and I hope you enjoy your fitness Christmas present. I made it with lots of snuggles.

1 round of 10 repetitions
Kettlebell Deadlift,
Kettlebell Goblet Squat,
Kettlebell Swings

(Rest around 60 seconds no more than 90 seconds)
Repeat for 3 more rounds

Remember: Do 4 rounds of 10 repetitions. Choose a medium weight, women around 12-16kg, men 16-20kg. Rest when needed, keep an eye in your performance more than in speed. Keep your mind focus and smile.

Write a comment