If you think you need heavy barbell squats and machines to build an impressive set of legs, think again.
Kettlebells can be an amazing tool for bodybuilding and packing on quality muscle mass with hypertrophy training, if you know how to do it.
Rob Riches here from Blue Star Nutraceuticals and today we’re back with part 3 of our 5-part Kettlebell Hypertrophy™ training series.
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We’ve trained the chest and back already in the previous videos, now it’s time to balance it out with the lower body, so today I’m gonna show you how to build impressive legs with just kettlebells, some open space and the willingness to put in the sweat.
At the end of this 5-part series, you will have a complete physique enhancing, body transformation program to follow for up to 12 weeks to take your results to new levels.
This is Kettlebell Hypertrophy™: How To Build Powerful Legs With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12 week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
Exercise #1: Kettlebell Goblet Squat
Grab a kettlebell and hold it against your chest, then as you squat down, go as low as possible, keeping your knees on the outside of your elbows and torso, then explode up driving through your heels.
Exercise #2: Kettlebell Front Squats
Clean a pair of kettlebells up to front rack position, with the bells resting on the outside of your upper arms, elbows in line with your wrists. Brace your core, keep your knees out, tracking in-line with your toes, chest up, back straight, and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels returning to the starting position.
Exercise #3: Kettlebell Side Lunge
Stand with your feet about shoulder-width, grab a kettlebell and hold it against your chest. Then step out far to your right, hinging at your hips and lunging to your right side with your left leg stretched out and your feet pointed forward. Keep your chest up to prevent the kettlebell from pulling your forward, then push off the heel of your right leg, and come back up to the centre to return to the starting position. Next lunge to the left side and repeat. Continue alternating side to side for the given number of reps.
Exercise #4: Kettlebell Offset Reverse Lunge
Clean one kettlebell up to the rack position on your right side, with the bell resting on the outside of your upper arm, elbow under your wrist. Then take a big step back with your right leg, so both legs bend to 90 degrees. Keep your back knee just off the ground, chest up and drive through the heel of your front leg explosively to the top. Perform all reps on one side, then switch sides and repeat.
Exercise #5: Kettlebell Single Leg Romanian Deadlift
Keep your front leg straight with a slight bend in the knee, hinge back at your hips and bend your torso down to parallel with the floor, keeping your hands close to your shin or above your head. At the same time, bring your back leg up in line with your torso - go as low as you can and get a deep stretch in your hamstring and glute, then hinge forward at the hips returning to the starting position. Perform all reps on one side then alternate.
Exercise #6: Kettlebell Offset Squat
Clean a kettlebell up to the front rack position, with the bell resting on the outside of your upper arms, elbow in line with your wrist. Brace your opposite arm out in front of you to help balance. Set your feet shoulder-width apart, brace the core, keep the knees out, tracking in-line with your toes, chest up, back straight - and perform a full depth squat going as deep as you can, maintaining proper form. Then explode up through the heels returning to the starting position.
And that is a wrap!
Be sure to tune in next week for part 4 of the program, where we’ll be showing you how to use kettlebells to build bigger, stronger shoulders, helping create the coveted V-taper physique.
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