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
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.
