Workout: Ladies, Blast Your Lower Body 3 Kettlebell Moves
Image from M&F Hers
If you haven’t tried a kettlebell workout, you are truly missing out. These simple weights deliver massive punch and add plenty of variety to an often stale workout routine. We tried this three-move circuit and LOVED the burn it delivered to our glutes & thighs. As always, please check with your physician before beginning any new diet or fitness activity.
Ready? Let’s dive in…
The queen of moves: The Kettlebell Swing:
How to do it: Grab a moderate-weight kettlebell with both hands and stand with your feet wider than hip-width apart. Push your hips back, bending your knees slightly to bring the weight between your legs. Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs. That's one rep.
How many: I like three sets of 20, but consider a pyramid approach: Start with 20 reps at a lighter weight, 15 at a moderate weight, and finish with 10 at a heavier weight.
What it works: This is a full-body move, especially targeting the glutes and hamstrings. The power comes from your lower body and this will absolutely target your trouble zones, ladies!
Inner thigh burner: The Kettlebell Sumo Deadlift
How to do it: Stand with your feet shoulder-width apart, toes turned out about 45 degrees. Squat down and grab the handle of a heavy kettlebell with an overhand grip. Push through your heels firmly into the floor, and stand up, keeping your arms extended. That’s one rep.
How many: Perform three sets of eight to 12 reps.
What it works: Your glutes, core, adductors, and back. Focus on squeezing your legs together without actually bringing your feet any closer. As always, keep your core engaged to maintain proper upper body alignment.
Hamstring/Glutes Power Move: Romanian Deadlift with Kettlebell
How to do it: Start standing with feet hip-width apart, a heavy kettlebell on the floor right in between the arches of your feet. Grab the kettlebell with both hands, chest proud and shoulders higher than your hips. Squeeze your glutes to stand up, bringing the kettlebell along with you. Slowly lower back to start. That’s one rep.
How many: Perform three sets of eight to 12 reps.
What it works: Your hamstrings, glutes, and back. This move challenges the hamstringsbecause your toes are pointing straight ahead and your legs are elongated . Focus on feeling your hamstrings stretch as you lower the bell, and feel the burn in your hamstrings and glutes as you return to standing.