5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com
Word count: 292
Related keywords: weight loss workouts, fat loss workouts, bodyweight exercise, workout routine, burn fat, fat burning

5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don't bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Workout 2

2nd 12 Min fat loss circuit.Learn more about Turbulence training

3 exercises + 12 minutes = a better body

No time to train?

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Old School Training for Fat Loss

Just reading this about Amanda Redman She needs to rethink her workout.Looks amazing,but her routine could be improved.Two hours a day, five days a week!! I know as an actress it's her job, and I must say that I admire her discipline, but she could cut her workout time to @ 40 mins if she trained at higher intensity.Unfortunately, in too many gyms old school thinking still dominates!

Bodybuilder style,isolation body part training is very effective-if you want to compete in a body building contest.For functional strength and to lose body fat quickly and effectively nothing beats high intensity circuit training, along with high intensity interval training and a good diet!

Perhaps if she read this she might realise how ineffective her training routine is!!

See how effective high intensity circuit training can be here

How Many Exercises Do You Need to Do To Per Workout?

Guest blog from Josh Hillis

So I was talking to a friend of mine who is a trainer.

He told me that he used to have his clients do 16 exercises per body part.

But now he's having his clients do full body workouts, and they are doing 16 exercises per workout, all different body parts and his clients are getting much better results!

I'm like, ok... sure...

My clients do four exercises every workout.

And four only.

Trainers are often shocked by that. I had one trainer ask me if my clients get mad because there are only four exercises per workout! WTF? Are you serious?

People love it because it's simple, and it actually makes sense. Oh yeah, and it works really, really well.

The Four Big Bang Movements

1.) Push (chest and triceps)
2.) Pull (back and biceps)
3.) Squat (quads, butt, hamstrings)
3.) Deadlift or Kettlebell Swing (your butt, and most athletic power)

We put it all together and we've hit your whole body.

But the sum is more than the parts. Bigger movements produce faster results.

These are the four biggest movements.

Simplicity Illustrated

Unlike the mainstream fitness world which really does just focus on "doing more things", the kettlebell world focuses on doing fewer things, and doing them better.

Case in point - in the kettlebell world everything centers around two movements:

1.) The Kettlebell Swing

The swing of course fits into the deadlift/swing category of movements.

2.) The Get Up

Believe it or not, the Get Up actually falls into the push category. In the process of getting up, your pushing muscles have to do a ridiculous amount of stabilizing. The get up is a crazy, full body, static push.

Narrow Your Focus. Get Better. Watch Your Body Transform

If you talk to a Senior RKC or Master RKC (really badass kettlebell instructor), you'll find they base everything around these two movements, the swing and the get up.

Or even look at Pavel, the RKC Head Instructor, the guy who brought kettlebells to the US - I've never seen him create a workout program that focused on more than two exercises.

*Note: When you move from the RKC Curriculum (get ups and swings) to the RKC2 Curriculum, they add Pistols and Pullups... hmmm, doesn't that sound like push, pull, squat and deadlift?

You Already Have the Tools

If you don't have a kettlebell, no problem.

I often have my clients do Swings with a gripper plate.

And there is no reason you couldn't do Get Ups with a dumbbell.

Cut Out the Distraction and Just Cause A Result

Lots of people are too distracted in their workouts to even know if they are making progress.

The biggest benefit of such a focused routine is that you either get stronger and fitter, or you don't.

Check out this workout we did in my kettlebell bootcamp class last night:

Get Ups x 5 left + 5 right
Kettlebell Swings x 50

Get Ups x 4 left + 4 right
Kettlebell Swings x 40

Get Ups x 3 left + 3 right
Kettlebell Swings x 30

Get Ups x 2 left + 2 right
Kettlebell Swings x 20

Get Ups x 1 left + 1 right
Kettlebell Swings x 10

Simple, ultra powerful workout.

Dave "The Irontamer" Whitley, Sr. RKC, says "Spend time finding depth in the things you think you know."

In other words, instead of looking for the next thing, get better at the things you're already doing.

It doesn't have to be complicated to give you results.

Often times a program being overly complicated can be what is holding you back.

Simplify and kick ass.

Bloddy Barbell 500 Challenge

Are you man Enough?

http://www.bloodybarbell.com
Guidelines for men:
Use an Olympic Barbell with 5kg's on each side, totalling 30kg's.
30Kg's must be used in order to complete an official challenge time.

Guidelines for women:
Use an empty Olympic Barbell, or a bar totalling 20kg's.
20Kg's must be used in order to complete an official challenge time.


50 Back Squats
50 Barbell Push Ups
25 Thrusters
25 Sumo Deadlift High Pulls
50 Barbell Reverse crunch and Press
50 Barbell Lunge (25 reps on each leg)
25 Bent Over Row Under Grip 
50 Floor sweepers (25 reps each side alternating)
50 Push Press
50 Bent Over Row
25 Barbell Rollouts
50 Hang Cleans

How fast can you do this challenge?
official world record is 28 mins:51sec

Have You Made Your Choice?

Guest blog from Pat Beith

His blog can be found here

You see the difference between success and failure, in anything, comes down to one simple word.

Choice.

You have the ability to *choose* the way your life is going to be.

Your situation right now is the sum of the *choices* you have made in the present moment.

And the choices you continue to make in the present moment will dictate your level of success.

Because nothing exists but THIS moment. There is no later. No future. No ‘when the economy gets better’. No ‘when I have more free time’. No ‘if I had better talent.’ No ‘if I had a bigger team’. No ‘if I was smarter’.

Success is a *choice*.

The only difference between you and the people you want to be like is simple:

They’re not afraid to die on a treadmill.

Why not?

Because they made a *choice*. They decided who they wanted to be. What they wanted their life to be like and they made a *choice* to do it.

They didn’t make the choice in some undefined ‘later’. Or ‘tomorrow‘. Those things don’t exist.

They never will. They will never arrive. Ever.

I could have said ‘I don’t have a business degree’ and then not started Athletes’ Acceleration.

Instead Pat and I made a *choice* and built a business from scratch that generated 7 figures in gross sales before we turned 30.

Why? Because we’re not afraid to die on a treadmill.

Are you?

We could have said ‘we haven’t run a sports camp before, so maybe we shouldn’t try to it’s probably too hard’.

We could have said ‘we really don’t really have the extra money to try and put on a sports camp, so let’s wait until we do.’

We could have said ‘we almost got arrested running our first sports camp, so let’s not run another one’.

Instead we worked are ass off, studied our asses off. Asked questions. Took a chance and believed in ourselves. Why?

We made a *choice* to be successful. We didn’t listen to the haters (and there are many). We ignored the doubters (and there are many). We made no excuses for why we weren’t smart enough or rich enough to do what we wanted to do. We didn’t wait for the perfect time, because there is never going to be the perfect time.

We’re not afraid to die on a treadmill.

Are you?

Now, I know what you’re asking. What is this treadmill crap?

I want you to watch this entire video. I watch it Every. Single. Day.

It reminds me of how important it is for me to keep making the *choice* to be successful.

It gives me motivation and energy. It’s the difference between success and failure.

2 + 2 = what I want it to be.