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How to Strengthen Legs With a Kettlebell

Get Lifted: Swinging Kettlebell Squats

Using a kettlebell when strength training has been proven to build endurance, balance, and flexibility, and of course it tones and strengthens your muscles. Using these old-school fitness tools also gets your heart rate up since many of the exercises involve big movements like swinging. If you want a more intense workout, give kettlebells a try. Here's an exercise that will sculpt your upper back and shoulders, work your core, and tone your tush and thighs. Talk about bang for your buck!

  • Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
  • As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
  • Exhale, and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep. Complete three sets of 12 to 15 reps.

I know my kettlebell looks small. I am planning on upgrading to a heavier one soon!

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horace66morse horace66morse 5 years
Have to agree to josh, this weight is far to light to make for an effective swing, it's clear that the photos was take from a station position, and no swing took place because the wall is tad bit too close behind, she would bang onto the wall.
tuliprush tuliprush 7 years
I am terrified of the kettle balls in the gym, and therefore am determined to start incorporating them into my work out!! Thanks for the tip on this one! www.gigsfitness.com
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