Kettlebell workouts are a great way to build explosive power, muscle, and definition throughout the body. To build explosiveness, you must train at high intensity and speeds. Kettlebells allow you to do this naturally and safely. While kettlebells can build upper body strength, they are a beast at building muscle in the lower body. So let’s tackle leg day with some kettlebells!
The kettlebell swing is the building block of any kettlebell workout. The kettlebell swing activates your glutes, hamstrings, and hips through the transfer of energy by the kettlebell. This training help will deceleration and acceleration of your lower body. To do so start in your athletic position holding the kettlebell between your legs. While keeping your arms straight, drive through your heels and explode with your hips and glutes. Keep this momentum going for 3 sets of 12-15 reps!
Kettlebell Squat Jumps
This is a fantastic exercise to get your glutes and hips activated building a ton of power. If you are new to kettlebells or this exercise, start off with a lower weight. To perform the kettlebell jump squat begin at your athletic position holding the kettlebell close to your chest. Begin by lowering your body into your squat position and explode off your squat position jumping into the air. Most importantly, when landing be sure to land with soft knees (knees slightly bent) and repeat the exercise in a fluid motion keeping your momentum for 3 sets of 6-8 reps.
The kettlebell clean begins with the foundation of the kettlebell swing but builds into adding a squat into each repetition. To do the kettlebell clean, you will need two kettlebells. You will set up as you are performing a single arm kettlebell swing in your athletic position. Pull the kettlebell back to initiate the kettlebell swing, explode through your hips while keeping your chest upright, pulling the kettlebells to the racked position (Tight to your chest and close together, mimicking a goblet squat). As you rack the kettlebell you will perform a goblet squat and go straight back into the swing as you come out of your squat. Remember to keep your momentum going!
Written by GUADS staff member Patrick with contributions from www.menshealth.com