Best Kettle Bell Workouts for Leg

The popularity of using kettlebells in fitness routines is constantly increasing.  When used correctly, they are one of the most effective leg exercise tools. Just like in any other exercise, the basics of kettle bells are crucial to successful training. The following are fundamental kettle bell training exercises (source: Tsatsouline, Pavel)which, if properly mastered, will result in better health and more effective workout routines.

Russian Kettle Swing

Russian Kettle

Targets: hips, legs

Level: Beginner

Instructions: For perfect Russian Kettle bell Swing, stand up straight and extend your feet slightly wider than your hip distance. Hold the kettle bell handle in your hands and keep the palm facing down so that your arms are in front of your body. Maintain a slight bend towards the knee and push your hips back so that your body is lowered-do not squat, though. In a fluid motion, drive your hips forward explosively while swaying the kettle bell, keeping the core and glutes engaged.

Note: the motion should always come from the hips, as you rise up. Lower the kettle bell back down in between your legs and keep the swinging motion going for twelve to fifteen minutes.


The Goblet Swing


Targets: legs, glutes

Level: intermediate

Instruction: stand up straight while holding a kettle bell with both hands in front of your chest-keep the elbows very close to your body. Start by pushing the heels downwards and driving your hips back till the thighs are parallel to the ground. Stand straight, and repeat the process for about 20 reps. Increase the number of reps gradually.

The kettle bell Goblet squat is the best kettle bell workouts for leg exercise. It offers more mobility-enabling you to more easily and train with even heavier loads.


Kettlebell Squat

Targets: Legs, Feet,
Level: Intermediate-Advanced
Instruction: Though there are several ways of performing this exercise, it basically involves standing straight with your feet shoulder width apart. Persons with tight hip flexors should take a wider stance. You can either straighten or turn out your feet, depending on how comfortable you feel.
Hold kettle bell above your head and start inhaling air while pulling yourself down slowly with your legs. Keep your back straight. Avoid bending forward around your waist. Drop down slowly. Descend with maximum control. Your knees must not go further than your toes. Actually, your knees should be in line with your toes vertically. Your legs shouldn’t cave in or fall outside your feet. Make an effort to always stay flat on your feet right from the toe to the heel.

Go down as low as possible. At the bottom, do not losing to lose tension; you should maintain tension throughout your entire body. Hold your breath for about one second before coming up. Exhale air as you come up. This should also be done slowly by controlling the movement and keeping your back straight. After mastering squat, repeat the process as many times as you can.

Tips when getting started

  • Buy an adjustable kettle bell (seen here from DarkOPS Fitness). Such a kettle bell will enable you to transition from one level to another without having to spend more money.
  • Work with a licensed kettle bell instructor. This is the best way of learning how to do some of the challenging exercises.
  • Make an effort to learn how to properly use kettle bells. It is advisable to have at least a minimum of one session (the more the number of sessions the better) with a certified, qualified and experienced instructor to assess your skills.

Benefit of Using Kettle Bells During Training

Kettle Train

Kettlebell training has become a household name in the past decade. Hailing from Russia, it’s believed to be an efficient method of increasing muscular strength, promoting endurance, burning fat and boosting aerobic capacity.

In a 2012 scientific study performed by experts from the University of New Mexico (Dr. Len Kratvitz et al), kettlebell was suggested as a viable training modality for facilitation of a weight loss program. This study examined thirteen (13) subjects i.e. 11 males and 2 females with average weight of 170 lbs. After a few days of exercise, the following results were observed:

  1. Kettlebell workouts elicited a psychological response necessary for cardiorespiratory fitness
  2. Potential power and strength benefits of kettlebell training as an alternative to traditional resistance training methods were observed
  3. Significant weight loss results were reported

Another benefit of using kettle bells during training is simplicity. This is in addition to being time- and cost-friendly. Let us take an in depth look at some real benefits of this training.

kettle bell class

Ideal for Busy People

Kettlebells are a perfect way to combine cardio, strength and flexibility training. Because of their intensive nature, the workouts are usually short. Moreover, kettlebells are normally kept small and portable making it practically possible to exercise on the go.

Quick weight loss

These workouts are quite effective at boosting metabolic action in the body and as you know the higher the metabolic cost, the more the fat you burn. Besides that, kettlebell workouts (being strength training exercises as well) are effective at creating dense muscle mass which aid in burning calories all day long.

Boosted human growth hormone (HGH)

The kinds of movements that are stimulated by the complex movements of this training tend to favor production of human growth hormone. HGH boosts muscle mass while simultaneously reducing the amount of fat. Unfortunately, as we hit early 40s the HGH starts declining and therefore an extra dosage of it is needed to keep fit. Thanks to kettlebell workouts, one can boost their HGH levels naturally even at 40s.

Improved flexibility

An inflexible person might struggle to flex at the hips and touch their toes due to tight hamstrings. Likewise, it’s nearly inflexible for such a person to reach over head without compensating through their trunk. The kettlebell swing exercise aims to relax the hip flexors and hamstrings. This eventually helps unlock tight muscle flexors thereby improving general performance in other exercises.

Faster muscle recovery time

These workouts increase your range of motion and have minimal risk of injuries. If your kettlebell training is included as a part of a training method that comprises of other exercises, you might require 1 to 3 days recovery time. Normally, how short or long one takes to recover depends upon several factors including: fitness level, genetics and age. In basic, the less fit one is, the longer they require to recover. But generally, kettlebell trainings are known to have shorter recovery time than other forms of exercises.

An additional benefit of using kettle bells during training is that they are relatively easy to acquire. You can purchase them at a fitness equipment outlet or online. If you are a beginner, it is important to have a professional trainer help you train safely.