I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs
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If I had to choose my favorite body part to train during workouts, it would be my legs. This probably stems from my background in soccer and track and field, but I can't help but love that burning feeling I get after doing walking lunges, sprints, and power cleans.
A few weeks ago, I took a HIIT class and decided to skip the kettlebell swings due to a nagging lower-back injury and do kettlebell deadlifts instead. During my second set of deadlifts, the instructor came over to me and told me to try a narrow stance deadlift. As soon as I completed my first rep, I felt my entire posterior chain light up, especially my hamstrings and butt.
I was extremely sore two days after my workout and couldn't figure out why, and then it hit me: it was the narrow stance deadlifts. It was a hurt-so-good feeling, which is why I'm sharing this move with all of you. Get ready to strengthen your back, glutes, core, and hamstrings with this deadlift variation.
Here's how to do it:
- Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
- With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
- Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
- Still engaging your core, drive through your heels and squeeze your glutes as you lift up.
- This counts as one rep. Complete three sets of eight reps.