The Bent Leg Deadlift with a kettlebell is a functional strength move designed to strength the glutes, hamstrings, quads and core primarily.
Begin with the legs hip width or slightly wider and toes forward or slightly turned out.
Place the kettlebell in the instep between your legs and under your body with the horns of the kettlebell facing horizontal.
Bend your knees approximately 20 percent, then keep your head in line with your spine as you hinge your hips back so that your body is in the shape of a “V” and not an “L”. Looking up will not only put pressure on your neck but will prevent you from lifting as heavy, so keep the head neutral as you hinge back.
Grab hold of the kettlebell horns and crush your arms against your sides as if you’re trying to hold $100 bills against your body.
Finally, squeeze your grip on the kettlebell, push your feet into the floor as you squeeze those cheeks together as you exhale and drive up.
The heavier the kettlebell the more effective the results!
Squats are a great way to strengthen the quadriceps, the hamstrings and gluteal muscles – the powerhouse muscles of the body. By strengthening these muscles we increase our overall muscle mass and therefore increase our metabolism as our body burns through calories to maintain our muscle.
If we take that squat and add movement patterns we can intensify our cardiovascular and core workout.
Begin by hinging the hips back as if you’re sitting down in a chair. Then keeping the knees bent as you walk leading with the heel and rolling onto the toe as you move forward. Then reverse it leading with the toe and rolling off the heel. You can also add a pivot to the walking squat assuming that the surface and your shoe are able to move freely without sticking.
Another variation is a lateral walking squat which will strengthen the abductors (outer hips) and adductors (inner thighs) as well. You can as add a thera-band to intensify the difficulty and effectiveness of this move.
Keep in mind that anytime you can drop that squat lower than 90 degrees you’ll get a more effective glute workout so it’s important to work on both lowering your squat as well as adding movement patterns to make your squat workouts more effective.
Enjoy full body strength and core stabilization with the Center Woodchopper.
Stand with feet shoulder-width apart and knees slightly bent, holding the grip of the dumbbell overhead in both hands. Next, keeping your back straight and chest up, sit the hips back as you squat down, swinging the dumbbell towards the ground and between your feet. Then push with your heels into the ground as you propel your body up and swing the dumbbell overhead to your starting position.