In just three exercises, this kettlebell workout from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and Women’s Health editor-in-chief Liz Plosser, strengthens the lower body in all three planes of motion—sagittal, for up-and-down and front-to-back movement, frontal, for side-to-side movement, and transverse, for rotational movement—while building overall athleticism.
Using a combination of bilateral, unilateral, rotational, and anti-rotational patterns, the workout is all about producing energy and keeping strict control of that energy, which is critical to sports performance across the board. This routine is particularly helpful for runners looking to train their knee drive.
In this video, Samuel and Plosser show how it’s done—and how you can customize the exercises to your individual needs.
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The #lizandebworkout took a few weeks off…but we’re back! And today me and @womenshealthmag editor-in-chief @lizplosser are smashing your glutes and honing your stride with a 3-move, all-kettlebells leg workout that’ll take you less than an hour. Moves below, details in audio…and lots of high fives since we are back: ****************************** 1) rack-overhead pendulum walking lunge: 10-12 reps. 4 sets (switch rack every set) 2) knee drive box step up: 8-10 reps per leg. 3 sets 3) rotational Cossack to squat hold countup: work into the round of 5 or 6 every set. 3 sets per side. ************************************* #fitness #training #ebandswole #mhandwhworkout #legworkout #fullworkout
Half-Rack, Half-Overhead Pendulum Walking Lunge
Do 4 sets of 10 to 12 reps, switching racks each set
Get into a half-rack, half-overhead position with your core braced. The weight shouldn’t hang in your joints.
Step one foot behind you to lower into a reverse lunge, then step all of the way through into a forward lunge. If you have trouble keeping your balance and maintaining a tall, upright posture, Samuel suggests switching to a double front rack position and/or come to a stand on each rep. This will give you more control over the lunges.
Knee-Drive Box Step Up
Do 3 sets of 8 to 10 reps per leg
Step onto a box with one leg, holding your kettlebells in a double front rack position. Drive through the foot of your front leg to come up to stand, forcefully raising your back knee to waist height. Hold and own that position at the top, then lower back to the floor with control, keeping your hips tight to fight rotation. If you have any other concerns about your form, check out this helpful exercise guide.
To regress this exercise, use a lower box and/or ditch the weights. The priority here is on moving with control and purpose.
Rotational Cossack to Squat Hold
Do 3 sets of 5 to 6 reps per side
Step back and rotate into a Cossack squat, opening your hips and shoulders while letting the toes of your pivoting foot raise as you lower down on your back leg. Drive through your bent leg to step back straight into the starting stance and lower into a squat. Hold the greatest comfortable depth you can; if your hip joints allow, go to a parallel position. Hold the bilateral squat for an additional second for every rep, ending at 5 or 6 seconds.
To increase stability, hold a single kettlebell in the goblet position instead of a double front-rack hold.
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