Get your lower body and back in shape!
Your abs and conditioning will be improved as well with this Kettlebell workout.
Follow this program for 6 weeks and enjoy your new set of legs and enhanced abs strength!
Kettlebell Outdoor Series Part I
Kettlebell Outdoor Series with Sun, grass, fresh air and … bugs)
We hope that you in a position to take your kettlebell outdoor and start taking advantage of Mother-Nature. [Read more…]
Kettlebell Swing Tutorial
Kettlebell Swing Tutorial.
Kettlebell Swing Tutorial is the center of Kettlebell training routines.
Kettlebell Swing is one of the simplest, yet most productive and effective kettlebell exercises. Check out our video tutorial by Coach Sergei Karaliou to master your kettlebell swing form correctly, effectively and safely:
Single Leg Squat (aka Pistol) Progressions Tutorial
Single Leg Squat is a tremendous lower body exercise. Among many other things it greatly improves:
- Lower body strength
- Knee and ankle stability
- Jumping and landing ability
- Tactical movement skills (ability to engage and disengage the ground using only one leg in case the other one is hurt)
In the video below you will find some progressive movement strategies that will help you to master the Pistol. The outlined list is not final by any degree, but it should give you some good ideas on not only how to work up to a legitimate Pistol Squat, but also on how you can diversify your lower body strength training. Enjoy!
Here is the breakdown of the movements shown in the video:
Pistol Squats
Movement Category: Squatting
Implement: Bodyweight (plus kettlebell(s) for advanced)
Difficulty Level: Intermediate to advanced
Exercise benefits: Pistol Squat (and its variations) is the best single leg exercise on the planet. It builds insane strength in the legs one limb at a time.
Ring Dips
Movement Category: Upper Body Pressing
Implement: Gymnastic rings and Bodyweight
Difficulty Level: Intermediate to Advanced
Rear Lunges
Movement Category: Squatting
Implement: bodyweight
Difficulty Level: beginner to advanced
Front Squats
Movement Category: Squatting
Implement: kettlebell(s)
Difficulty Level: beginner to advanced
Front Squats – Step by Step Instructions
Wrestling Bridge
Movement Category: Bridging (Central Body Pulling / Hinging / Bending)
Implement: Bodyweight
Difficulty Level: Beginner to Advanced
Flat Footed Squat
Movement Category: Squatting
Implement: bodyweight
Difficulty Level: beginner to advanced
Exercise benefits: Establishes a basic squatting movement pattern, builds tremendous strength-endurance in the lower body and amazing total body cardiovascular conditioning.
Muscle groups worked: quads, hips, glutes and hamstrings.