We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Kettlebells can substitute traditional weight-training methods to develop larger legs.
Hannah Johnston/Getty Images Sport/Getty Images
Like leg machines and barbells, kettlebells can also help you get bigger and muscular legs. However, kettlebell training improves full-body strength more than you can achieve with most leg machines. If you're new to kettlebell training, work with a qualified kettlebell instructor or strength coach before training on your own.1.
Select one or more kettlebells to perform three leg exercises. Men should start with weights 25 to 35 pounds and women can work with bells of 20 to 30 pounds. Get in bare feet or a pair of flat-soled shoes. Warm up with a few minutes of jump-rope exercises, kettlebell halos and arm and shoulder swings. For all exercises, perform two to three 30-second sets each without rest between set. Use a clock or your cell phone's timer to gauge the time. Kettlebell training can be performed two to three days a week with a day of rest in between.
Stand with your feet about shoulder-distance apart to perform the goblet squat, and hold a kettlebell with both hands on the handle so that the bottom part is facing the floor. Point your feet to the front or slightly out to the sides. Hold the kettlebell near and in front of your chest with your elbows pointing down. Inhale as you squat down as low as you can while keeping your back straight. Do not round your back and keep your heels on the floor. Exhale as you stand straight up without sticking your buttocks behind you.3.
Stand with your feet together in preparation for the back lunge, and hold a kettlebell in each hand by your sides like you're holding grocery bags. Step back about 2 feet behind you with your left foot. Inhale as you lower your body down into a lunge by bending both legs until your left knee almost touches the floor. Do not round your shoulders. Exhale as you shift your weight toward your right foot to push yourself back up to the standing position. Keep your shoulders down and away from your ears. Alternate between your left and right leg throughout the exercise.4.
Stand with your legs about a little wider than your shoulder girdle's width to prepare for the kettlebell swing. Hold a kettlebell with both hands so that it's hanging in front of your groin. Bend your legs slightly and stick your buttocks behind you to initiate the swing and forward momentum. Keep your back straight and pull your shoulders blades slightly down to avoid hunching your shoulders. Exhale as you push your buttocks forward and straighten your legs, swinging the kettlebell forward in front of you to the level of your chin. Inhale, bend your legs as you swing the kettlebells just under your hips, and repeat.5.
Rest for one minute before repeating the exercises two to three more times. Use a heavier kettlebell once the workout gets easier. Progressions of the kettlebell swing include one-arm swing and the double kettlebell swing. And switch one kettlebell for the lunge to challenge your balance and core stability.
- Stop exercising if you feel pain in your back, hips or legs. See your physician or health care provider immediately before resuming exercise.