By: Craig Ballantyne, CTT
Certified Turbulence Trainer
In this workout you will learn the 5 most powerful lower
body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these
exercises you will begin to realize the flexibility kettlebell workouts offer
in terms of convenience and lifestyle.
The first exercise is the Double Kettlebell Front Squat. So,
start out by holding the KBs at shoulder height, push your hips back (don't
bend at the knees first), break parallel, squatting as low as you can while
keeping your abs braced. Then drive back up.
The next exercise is called the Tactical Lunge, or a regular
lunge with a twist. First, lunge backward and as you are lunging take the KB
underneath your front thigh and switch hands. Alternate sides. Be sure to keep
your torso upright throughout.
The next lower body KB exercise is the Pistol Squat. So,
place the KB at chest height and balance on one leg with your other leg out in
front. Next, squat down as low as you can go, and drive back up. Do all reps
for one side and then switch.
The 1-Leg Rear Deadlift is another great exercise to do
using kettlebells. The previous exercises work the front of the thighs, whereas
this will focus a lot on your hamstrings. So, hold the KB with both hands in
front of you, balance on one leg and push your hips back. Now, to come back up,
you will squeeze your glutes and hamstrings for a powerful contraction.
The last exercise is the Turkish Get-up. And although this
is a great ab exercise, in fact it, like all the other exercises mentioned
here, is an excellent total body exercise.
So, from a laying down position, hold the KB overhead with
arm extended (do not let your elbow bend) and bend the leg on the same side as
the arm holding the KB. Next, you want to lift your torso up and get into the
lunge position and drive up. Now, to return back to your lying down position,
drop your opposite knee to the ground, then your opposite hand, followed by
bringing your leg through to the front and then drop your torso down and slowly
lower back down to the ground, all while maintaining that pushed out position
with the arm.
These are some incredibly effective exercises for your lower
body that can be done in only a small space with just one or two
kettlebells. Simple, fast, and supremely
powerful.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle
and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat
loss workouts have been featured multiple times in Men’s Fitness and Maximum
Fitness magazines, and have helped thousands of men and women around the world
lose fat, gain muscle, and get lean in less than 45 minutes three times per
week. For more information on the Turbulence Training workouts that will help
you burn fat without long, slow cardio sessions or fancy equipment, visit
www.TurbulenceTraining.com
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