Kettlebell Kings Blog

Leg Building Kettlebell Workouts

Posted by Kettlebell Kings on Nov 23, 2016 2:30:14 PM

We are excited to collaborate with the team at Mind Pump Media on a five part series to bring you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and theirs.  The guys at Mind Pump have a really popular podcast  in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science.  They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized. Let us get to it!

Myths

There is a misconception that kettlebells are only good for functional training. They are also really good for body building and aesthetic training. Mind Pump will show you a muscle building, pump inducing combo with a super set of front loaded kettlebell squats and back loaded kettlebell lunges. 

Superset For #Legday, It's A Thing.

You can get some phenomenal results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells. You can use kettlebells similar to how you have used barbells and dumbbells to provide a stimulus to your muscles but you can do more by isolating those muscles in ways that you are unable to with dumbbells and barbells as well as gain mobility.  For example, Mind Pump suggests using kettlebells on front loaded squats (demonstrated below) because a lot of bodybuilders have a hard time with internal rotations of the shoulders and using kettlebells helps with the mobility because it is easier to get into the front rack position. 

Front Loaded Kettlebell Squats

  • Using two kettlebells, start by picking up the kettlebells like a deadlift and getting into the rack position  (demonstrated below)
  • Kettlebells rest on arms, arms are tight into the body. You will feel more here in your thoracic then you do with traditional barbell front squats, also you will get a lot more quads and core in with this front squat compared to traditional back squat
  • Squat down into a deep squat and come back up, since you are training for aesthetic you will take the negative a little bit slower than you would on a power movement
  • Aim for 10-14 reps and immediately switch to the next movement
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Topics: kettlebell, leg workout, body building