Strengthen your legs with just three kettlebell exercises, claims a seasoned fitness expert
Are you seeking an effective and affordable way to strengthen your lower body? Look no further than this three-move kettlebell workout.
Currently, a BalanceFrom wide grip kettlebell set is available at Walmart for just $19.99, a discount of $25 due to early Black Friday weights sales. The set includes 5lb, 10lb, and 15lb options, making it ideal for beginners.
Let's dive into the exercises:
- Kettlebell Swings
To perform Kettlebell Swings, stand with feet shoulder-width apart and the kettlebell on the ground in front of you. Grab the kettlebell and swing it back between your legs, then explosively swing it up to shoulder height using hips and glutes. The recommended repetitions for Kettlebell Swings are 15-20.
- Kettlebell Deadlifts
To perform Kettlebell Deadlifts, place a kettlebell on the ground between your feet, stand with your feet hip-width apart and your toes pointing forward. Bend at your hips and knees, grasping the kettlebell, stand up while holding it close to your body, and lower it back to the ground with control. The recommended repetitions for Kettlebell Deadlifts are 10-12.
- Goblet Squats
Goblet Squats involve standing with feet shoulder-width apart, holding a kettlebell close to the chest. Lower into a squat, and push through the heels to stand back up.
This workout can be combined with an upper-body workout or done by itself for a quick lower-body hit. For beginners, it's recommended to start without any weight and gradually add in a kettlebell as confidence grows.
Jo Burland, a NASM-certified level 3 trainer and Bio-Synergy ambassador, recommends this workout. She has completed fitness-focused charity events including the London to Brighton 100km.
Remember, always focus on controlling the swing back between your legs during Kettlebell Swings, and perform each exercise 3 times with the specified repetitions. Happy lifting!
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