Legs

Preparation

  • Hold a kettlebell in 2 hands, with the palm of your hands facedown.

  • Have your feet around shoulder-width apart – keeping your hips facing forward.

  • This is your starting position.

Movement

  • Push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs.

  • Push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go.
    NOTE: the aim is to get the kettlebell to shoulder height but do not use arm strength to raise the kettlebell.

  • Lower the kettlebell back between your legs by pushing your hips back and slightly bending your knees – back to the starting position.

  • Do this for recommended sets.

Benefits

  • Build physical endurance.

  • Greater explosiveness and power.

  • Total body workout and increased muscle strength.

  • Improve cardio fitness.

  • Works various muscle groups together – quick and convenient.

  • Powerful calorie burn.

  • Stronger posterior chain – helps to reduce back pain.

Muscles Used

  • Gluteals – Primary Muscle.

  • Hamstrings – Primary Muscle.

  • Calves – Primary Muscle.

  • Trapezius – Primary Muscle.

  • Erector Spinae – Primary Muscle.

  • Rhomboids – Primary Muscle.

  • Deltoids – Secondary Muscle.

  • Quadriceps – Secondary Muscle.

Safety

Ensure you use the correct technique throughout the exercise.
Don’t lift a weight which feels too heavy – this will affect the technique and could potentially lead to injury.