Strengthen your legs with just three kettlebell exercises, as advised by a seasoned fitness professional
Get ready to shape up your lower body with a quick and effective three-move kettlebell workout. This series, developed by NASM-certified Level 3 trainer and Bio-Synergy ambassador Jo Burland, is perfect for a standalone lower-body workout or as part of an upper-body routine.
Kettlebell Swings
To perform a kettlebell swing, stand with your feet shoulder-width apart and the kettlebell on the ground in front of you. Bend at your hips and knees to lower yourself and grasp the kettlebell with both hands.
With control, swing the kettlebell back between your legs. Then, explosively swing it up to shoulder height by using your hips and glutes. Lower the kettlebell back to the ground with control, completing one rep. Aim for 3 sets with 15-20 reps.
Goblet Squats
For goblet squats, stand with your feet shoulder-width apart, holding the kettlebell close to your chest with both hands. Keep your elbows pointed down as you lower yourself into a squat by pushing your hips back and bending your knees. Go as low as possible while maintaining proper form, ideally until your thighs are parallel to the ground. Push through your heels to stand back up, completing one rep. Aim for 3 sets with 10-12 reps.
Kettlebell Deadlifts
To perform a kettlebell deadlift, place a kettlebell on the ground between your feet. Bend at your hips and knees to lower yourself and grasp the kettlebell handle with both hands. Stand up by extending your hips and knees while holding the kettlebell close to your body. Lower the kettlebell back to the ground with control, completing one rep. Aim for 3 sets with 10-12 reps.
Choosing the Right Kettlebell
When choosing a new kettlebell, our guide to the best kettlebells can help you find the perfect weight. For beginners, it's suggested to start without any weight and gradually add a kettlebell when feeling more confident. The BalanceFrom wide grip kettlebell set is currently available at Walmart for $19.99, a savings of $25, and includes 5lb, 10lb, and 15lb options, making it ideal for beginners.
Stay Informed and Motivated
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Remember, safety is key when performing any exercise. If you're new to kettlebells or have any concerns, consult with a certified fitness professional before starting this or any workout programme. Happy training!
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