Deep Fried Fit’s Guide to Kettlebell Exercises

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I’m a huge fan of strength and conditioning workouts because lifting weights makes me feel strong and empowered (leg days are my absolute favorite). Kettlebells are a great tool for strength workouts and one that I find a lot of people shy away from. Today, I’m challenging you to try something new: I’m sharing five kettlebell leg exercises you can incorporate into your next workout! Trust me when I say that burn is no joke.

Exercises:

  1. Kettlebell Figure 8s: Place the kettlebell in front of you. Stand slightly wider than hips, distance apart. Lower your butt and push your hips back. Pick up the kettlebell with one hand and begin to pass it under your legs and switch hands in a figure eight. Do this 10 times in one direction before switching to the other direction.
  2. Kettlebell Squat Cleans: Stand with feet hip distance apart. Place the kettlebell directly in front of you between your feet. You’ll bend your knees and squat down to pick up the kettlebell with both hands. Keep your back flat, hips back, and core tight. In a fluid motion, stand up through your knees and hips and bring the kettlebell up to your chest, before quickly dropping down into a squat. Then you’ll stand up, lower the kettlebell back to the ground, and repeat.
  3. Kettlebell Squat: Similar to the squat cleans, you’ll stand with feet hip distance apart with the kettlebell in front of you. Bend down, keeping your back straight and hips back while reaching for the kettlebell. Stand up and lower the kettlebell. You’ll repeat this.
  4. Alternating Lunge With Front Rack Position: In standing position, you’ll lift the kettlebell with one hand and flip it to rest on the outside of your hand while keeping your elbow close to your chest. Put the other hand on your hip. Start with the opposite leg, step forward into a lunge, trailing your knee past your toes. Keep your back heel on the opposite leg elevated for balance, but don’t allow the knee to touch the floor. Do 10 reps on one side before switching hands and legs.
  5. Kettlebell RDLs (Romanian Deadlifts): With feet hip distance apart, bend down to pick up the kettlebell and stand straight. This is the starting position. Slowly lower the kettlebell, push your hips back, and keep your back and legs straight without locking your knees. Lower yourself halfway past your shin and lift back up to a standing position. The kettlebell should never touch the floor. Repeat.

 

Complete three sets of 10-12 reps for each exercise. If you’re alternating legs, do 10-12 reps on each leg.


 

I hope you enjoyed my demo of the kettlebell exercises. Thanks for watching and make sure to follow my blog @deepfriedfit.

 

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