Kettlebell workout routines are finally catching on here in North America. These kettlebell workouts have been the choice for Russian lifters about a century ago. For some reason it’s taken us a little longer to figure out about this secret kettlebell training Russian exercise.
What is a Kettlebell?
A Kettlebell is a round cast iron weight with a handle attached to it. The handles are thick so they challenge your grip and the weight is off centered unlike the dumbbell. Kettlebells offer the same benefits of dumbbells but they are more challenging to use. The position of the center of gravity of the kettlebell makes it more difficult to handle and therefore offers more resistance through the entire movement.
Why Kettlebell Workout Routines?
Kettlebell workout routines are becoming a trend because people are finding out how excellent they are for strength building, balance, flexibility and even their cardio. It’s hard to believe that there is a type of workout that can do it all. Kettlebells are also great for working your core. They are also excellent when used for explosive exercises using big muscles, building power and burning body fat.
Kettlebells are Versatile
In addition to using kettlebells for kettlebell workout routines you can also use kettlebells as a substitute to dumbbells. You can also use them for exercises like dumbbell presses or flys as well as other dumbbell exercises.
5 Best Lower Body Kettlebell Exercises
Here is a video with Chris Lopez and Craig Ballantyne demonstrating 5 of the Best Lower Body Kettlebell Exercises you can add to your kettlebell workout routines.
Double Kettlebell Front Squat
Holding the Kettlebells at shoulder height and push your hips back (don’t bend at the knees first), break parallel, squat as low as you can while keeping your abs braced. Then drive back up.
Tactical Lunge or Regular Lunge with a Twist
Begin with a lunge backward and as you are lunging take the Kettlebell underneath your front thigh and switch hands. Be sure to keep your torso upright throughout. Alternate sides.
This Kettlebell exercise will focus on the front of your thighs. Start by placing the kettlebell at chest height and balance on one leg with your other leg out in front. Then squat down as low as you can go and then drive back up. Finish all repetitions for one side before starting the other.
1-Leg Rear Deadlift
This Kettlebell exercise will focus on your hamstrings. Start by holding the kettlebell with both hands in front of you. Balance on one leg and push your hips back. While coming back up squeeze your glutes and hamstrings for a powerful contraction.
Lay down and hold the kettlebell overhead with your arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the kettlebell. Lift your torso up and get into the lunge position and drive up. Then 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.
All of these exercises are great for working your lower body but they are also total body exercises that are also great for working your abs.
It’s just amazing that you can do such a powerful workout with kettlebells in such a small space in your home or outdoors.