Kettlebell Series: Lower Body

Kylie from Rich Souls Co. demonstrates a lower body kettlebell routine that can be done anywhere.

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January 3, 2018

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Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.

For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.

For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.

For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.

The exercises featured in this video are:

Classic Squat

  • With feet shoulder-width apart and toes pointed slightly outward, hold the kettlebell in both hands at chest level close to the body.
  • Lean back on the heels, bend at the knees, and hinge at the hips, lowering yourself until your knees are bent 90 degrees.
  • Push your knees outward so they remain in line with the toes and squeeze the glutes to return to a standing position.
  • Maintain a neutral spine and engaged core throughout the entire range of motion.
  • Repeat 12 times.

Narrow-to-Wide Squat Progression

  • Begin in a held-squat position, knees bent 90 degrees and feet together.
  • Hold the kettlebell in both hands at chest level close to the body.
  • Maintaining that held-squat position, step your right foot out to feet shoulder-width apart, then step again so your feet are in a wide sumo stance.
  • Still maintaining that held-squat position, begin to step your right foot back into a narrow stance.
  • Maintain a neutral spine and engaged core throughout the entire range of motion.
  • Repeat 10 times on one side and again 10 times on the other.

Weighted Reverse Lunge

  • While holding the kettlebell down by your side in one hand, take a large step back with the opposite foot.
  • Allow both the back and the front knee to bend. Be sure that your front knee stays in line with your toes.
  • Keep your core engaged and your spine long.
  • While placing the majority of your weight on the lead leg, step your back foot forward to return to a standing position.
  • Repeat 12 times on one side and again 12 times on the other.

Reverse Cross Lunge

  • Hold kettlebell in both hands at chest level close to the body.
  • Take a large step back and diagonally to cross behind the lead leg.
  • Allow both the back and the front knee to bend.
  • Be sure that your front knee stays in line with your toes.
  • Keep your core engaged and your spine long.
  • While placing most of your weight on the lead leg, step your back foot forward to return to a standing position.
  • Repeat 12 times on each side.

In-and-Out Squats

  • Begin in a held-squat position, knees bent 90 degrees and feet together.
  • Hold kettlebell in both hands at chest level close to the body.
  • Jump feet out to shoulder-width apart, and sit back into a 90 degree squat.
  • Jump feet together and return to a narrow-stance held squat.
  • Maintain a neutral spine and an engaged core.
  • For a modified version, step feet together instead of jumping.
  • Repeat 12 times.

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