Lots of lifters have a large, strong upper body and tiny ass chicken legs. Our legs are so important, so make sure you are not one of the many people that do not give them the attention and training they need and deserve.
Besides all of the functional benefits you get, if you are working your upper body and not the lower, your proportions are going to look ridiculous. Also, don't think you can use your pants to hide them because in the gym there is nothing easier to spot.
The Single Leg Deadlift is a great exercise that can add some significant size to your hamstring(the back of your legs) and strengthen your entire posterior chain. It will also help you to increase your hip strength and power which can carry over to increase weight on lifts like your squats.
Step 1: Stand up with your feet approximately shoulder width apart. Put two kettlebells on the floor on the outsides of your feet.
Step 2: Bend at your knees and push your butt out as much as possible(like when you are performing squats or pretend you are going to sit down) make sure to keep a flat back and do not let the lower part of your back to round. Grab a kettlebell handle with each of your hands. To perform the traditional row, you are going to have you back parallel to the floor, or you can use the YATES variation where your body forms a 45-degree angle with the ground.
You are now in the starting position for the exercise.
Step 3: Keep your torso fixed, breath out and pull the kettlebells toward your body while keeping your elbows tucked close to your sides. There are two different ways that you can move the weight towards your body. You can either pull towards the waist (higher focus on the lats) or your chest (focuses mainly on the traps and posterior deltoids).
This article will cover the different aspects of the Kettlebell Push Press exercise.
Before moving to this exercise, you should be able to perform the traditional overhead press with proper technique.
The Push-press is also a useful lift to learn before you try to progress to the more advanced Push-Jerk movement.
This lift is a functional compound movement placing significant tension on your upper body, core and legs.
People training in sports commonly use this exercise. The movement focuses on what gets referred to as the "Power Zone(hip flexors, hip extensors (glutes and hamstrings), spinal erectors, and quadriceps.)"
You can also push with both hands or only one.
In this article, we will cover how you the perform the Kettlebell Figure 8 with video, image and a written step by step description.
Its difficulty level, optional and required equipment, and the different muscles that get worked.
The various benefits that you get when it gets added into your training routine, and some different training tips to ensure you are getting the most out of this exercise when you are performing it.
Figure 8 works your posterior chain the same way as the kettlebell swing.
The Kettlebell Sumo Deadlift is a Compound (multiple joint movements required to do the lift) Functional Pulling exercise.
Since this is a functional movement that strengthens your posterior chain, improving on this lift will make many everyday activities easier for you to complete.
This article will cover how to perform the Kettlebell Sumo Deadlift with video, image and a written step by step description explaining how you carry out the movement.
Its difficulty level, the equipment that you will need, and the different muscle groups that get worked when you do it.
The different benefits you get when it gets added to your training routine, and some training tips to make sure you get the most out of doing this exercise.
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