Exercise of the Week: Kettlebell Strength Circuit | STACK

Exercise of the Week: Kettlebell Strength Circuit

September 28, 2011


Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a powerful kettlebell circuit to help develop your lower-body strength.

Who’s Doing It

  • AJ Hawk, Green Bay Packers linebacker

Muscular Benefits

  • Increases lower body strength, specifically in the glutes, hamstrings, quads, hip and leg muscles
  • Improves hip stability and flexibility

Sports Performance Benefits

  • Developing  hip strength helps you explode off the line, jump up for a ball or tackle an opponent with more force
  • Creates balanced strength on both legs so you can change direction or move powerfully, using both legs equally
  • Hip mobility allows you to move through a full range of motion without restriction—important for improved running technique

FROM AROUND THE WEB

Kettlebell Strength Circuit Description

Circuit the following exercises three times, resting 60 seconds between circuits.

  • Kettlebell Bulgarian Squat
    • Assume split stance with toe of rear foot on bench behind you
    • Hold kettlebell in hand opposite front leg
    • Lower hips until front thigh is parallel to ground
    • Drive up to start position and repeat for specified reps
    • Repeat set on opposite leg
    • Sets/Reps: 3x10 each leg
  • Kettlebell Single-Leg RDL
    • Balance on one leg holding kettlebells at sides
    • With balancing leg slightly bent and back flat, bend forward at waist until kettlebells are just above floor
    • Return to start; repeat for specified reps
    • Perform set on opposite side
    • Sets/Reps: 3x10 each leg
  • Kettlebell Partial Swing
    • Assume athletic quarter-squat stance holding kettlebell between legs
    • Keeping arms straight, drive through heels and explode upward with hips to bring kettlebell to chin level in front
    • Return to start position with control and repeat rhythmically
    • Sets/Reps: 3x6

Coaching Points

  • Bulgarian Squat
    • Keep front knee behind and in line with toes
    • Keep weight on heel
  • Single-Leg RDL
    • Keep back flat and stable and knee in line with toes
    • Reach kettlebell to outside of balancing foot
    • Bring back leg to hip level at bottom of movement
  • Kettlebell Partial Swing
    • Keep heels on ground and use proper squat mechanics
    • Drive upward through heels and fully extend hips
    • Finish with kettlebell at chin

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

4 Tips to Rebuild Your Body When Your Performance Suffers

Scenario # 1: You're an elite athlete- strong, fast and absolutely dominating your sport. Maybe you've already committed to play in college, or at the...

The 12 Best RDL Variations

3 Loading Schemes to Build Muscle Size

3 Athletic Arm Exercises for Big Guns

How to Train During Your Hockey Season

The 4 Rules of Bulking Up

Why the Dead Bug Is Changing Core Training

4 Strength Exercises for Female Athletes

Build Rock Solid Glutes With This 30-Day Workout Plan

5 Exercises to Keep Your Shoulders Healthy All Season Long

Improve Your Durability With 3 BOSU Exercises

Hockey Training Designed Specifically for Goalies

Should You Train for Absolute or Explosive Strength?

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Why Bear Crawls Are All the Rage Right Now

Develop Speed With a Power Bag Workout

7 Tips to Master Single-Leg Exercises

Hanley Ramirez's Overhead Tire Pull

Why You're Not Reaching Your Strength and Speed Potential

The Hardest Plank of All Time

The Upper-Body Endurance Combo Workout

Why One Bench Press Is Not Enough

Get Tougher With Skylar Diggins' Bodyweight Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Strengthen Your Core With Advanced Plate Push-Outs

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Develop a Bulletproof Core With Advanced Barbell Rollouts

Bilateral or Unilateral Exercises: Which Are Better?

The Softball Dugout Workout

5 Exercises to Maximize Your Down Time

3 Simple Tips to Deadlift More Weight

Breathing Exercises to Strengthen Your Lifts

Build Hockey Speed and Power with the Hang Clean

Build Toughness With This Weight Vest Basketball Workout

James Harrison's Physioball Side-to-Side Bridge

Get More Explosive With James Harden's Workout

4 Workout Variables That Determine Your Results

4 Easy Fixes for Your Bench Press Routine

3 Tips to Maximize Your Off-Season Baseball Training

Man Does 4,300 Pull-Ups in One Day

Do Your First Deadlift

How to Get Fit Like a Marine

Sumo Deadlift for Football Strength