Kettlebells if you do not know what they are id suggest heading over to best-kettlebell-exercises-for-beginners.Otherwise, Let’s hit the ground running and review the main lower body kettlebell exercises.
Understanding each different activity and how you can progress from one to the other will help you determine which exercise to use to ensure you are working at the most intense level possible.
The Kettlebell is so versatile you should never have to worry about getting bored.
Swing
The kettlebell swing is one of the essential exercises that you need to learn.
The Swing is ideal for building a firm body that is not huge; It is also loved by functional fitness experts due to its versatility.
The Swing can be completed in many ways, but I’ve chosen to show you three types of lower-body kettlebell exercises in this area.
- American Swing – Double handed
- Russian Swing – Double handed
- Single-handed Swing
I recommend ten swings per minute for 10 minutes to start – complete 3 -4 times a week.
Benefits
- Very efficient
- Strengths muscles quickly
- Works dozens of muscles
- Enhances flexibility
- Very convenient ( one Bell required )
- Burns fat fast
- Can exercise anywhere
Muscles used
- Hamstrings
- Hips
- Gluteus Maximus
- Lower back
American Swing
The American Swing is the little brother to the Russian often preferred Swing. The extended motion adds risk to the routine and complexability.
- Look straight ahead. Avoid looking down.
- Feet in a comfortable position. Slightly wider than shoulder-width.
- Keep back straight. Avoid slouching.
- Lower the Kettlebell between legs, and pop hips forward. It’s essential to use your legs and hips to raise the Kettlebell quickly. It’s all in the Hips!
- The Kettlebell should rise to just over the head l, so arms are vertical to the floor, Do not allow it to go too far back.
Russian Swing
The Russian Swing is my favourite go-to short and intense workout. 10 Minutes and you are done ( 100 swings is an excellent start to any day).
- Look straight ahead. Avoid looking down.
- Feet in a comfortable position, slightly wider than shoulder-width.
- Keep back straight. Avoid slouching.
- Lower the Kettlebell between legs and pop hips forward. It’s essential to use your legs and hips to quickly raise the Kettlebell. It’s all in the hips!
- The Kettlebell should rise to chest level, so arms are parallel with the floor.
Single-handed Swing
- Stand with your feet slightly wider than shoulder-width.
- Hold the kettlebell with one hand, palm down and arms in front of the body.
- Bend knees slightly – hips back, Think squat, but not as low.
- Drive your hips forward explosively while swinging the kettlebell to chest height.
- Use your other arm to maintain your balance by swinging it. Do not support yourself with it.
- Swap hands either mid Swing or place it on the ground and repeat.
Squat
The squat is a dynamic exercise that uses several muscles in your lower body.
Below we will look at four types of squats – each unique in its way.
I would suggest you work on them in the below order due to their complexability.
- Goblet squat
- Front racked
- Overhead
- Pistol
Benefits
- Great strength builder
- Fat burner
- Adds functional fitness
- Lowers risk of injury
- Strengthens core
- Aids flexibility
Muscles used
- Quadriceps
- Calves
- Gluteus maximus
- Hamstrings
Front/ Goblet Squat
- Hold a kettlebell close to your chest – Either as shown or in an upside-down way by the Bell.
- squat down bringing the Kettlebell between your knees
- Look straight ahead at all times, squat ( ass to grass) as low as you can. Pause
- Keep your head looking forwards and your chest up, with your back straight.
- Drive through your heels and stand back up.
Front/Racked Squat
- Pick up a kettlebell in your left hand.
- Bring the kettlebell into the rack position. Keep your left elbow by your side. The weight in front of your left shoulder with your palms facing in.
- Push your hips back, Straight back and lower your body into a squat and then stand back up.
Overhead Squat
- Pick up the Bell from between your legs, Standing shoulder-width apart
- Swing the Bell toward your shoulder and lock the Bell in place, Bell resting on your wrist, Palm inwards
- Press the bell overhead, Palm facing forward
- Squat down, Hips back, Pause
- Push off your heals and return to a standing position
- Repeat
Pistol Squat
- Pick up a bell with both hands – Hold close to your chest
- Stand on one leg and extend the other forwards
- Squat down – Pushing hips back and foot forwards
- Pause at the bottom with front foot off the floor
- Slowly stand back up
- Swap legs and repeat
Lunges
The lunge is a compound exercise, and This means that it targets multiple joints and muscles groups in one outing.
I have chosen two different types below so that you can vary them within your fitness plans.
- Overhead Lunge
- Pass through
Benefits
- Improves Balance
- Stability
- Functional workout
- Flexibility gains
Muscles used
- Abdominals
- Calves
- Gluteus Maximus
- Ham Strings
Overhead Lunge
- Pick up a bell with one hand – Palm facing backwards
- Swing it above your head with caution – If unsure swing to your chest first
- Slowly perform a lunge = Step out in front as shown
- Stand back up
- Repeat
Pass through
- Stand upright, hold the Kettlebell in your right hand.
- Step forward with your left foot, bringing your upper body toward your knee, .lower yourself from the waist.
- Lower the rear knee until it nearly touches the floor.
- Pass the Kettlebell under your left leg and pass it to your left hand.
- Stand back up – Pressing through the heel of your left foot, return to the upright starting position
Deadlift
The Deadlift refers to the lifting of dead weight often from the floor (static weight). There is no using momentum for assistance here.
Again I have chosen two types of deadlifts so that you can mix things up as and when required.
- Double handed
- Single-handed
Benefits
- Fat burning
- Posture
- Improved grip
- Prevents injury
Muscles used
- Abdominals
- Quadriceps
- Hamstrings
- Stand with a kettlebell between your feet
- Bend your knees and grasp the Bell, Palms facing backwards
- Pick the kettlebell up, Tighten your core and glutes and ensure it travels up and down only, Do not use your arms to lift
- Lower back to the ground – Repeat
Single leg with a single bell
- Hold a Kettlebell in your hand and let it hang by your side
- Bend your knee slightly on the alternate side to the Bell and extend the other leg backwards
- Keeping your back and arm straight lower the Bell to the ground
- When it touches the ground, Pause and return to the upright position
- Repeat for the other side
Conclusion
Thanks for reviewing a few Lower body Kettlebell exercises. These are by far only a small selection of the vast amount of activities you can perform with a kettlebell. Why not head over to the upper body exercises or even the beginner’s kettlebell section if you are confused.
Use the above workouts to plan workouts for yourself or follow any of my plans for an easy to complete workout.
Enjoy your journey, and please leave me your favourite exercises below in a comment or even request any clarification if you are unsure.
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.