Lifting a kettlebell from the ground while standing to work hamstrings, glutes, and core.
- +Builds unilateral hip-hinge strength
- +Improves core stability
- +Simple setup
- –Requires good grip strength
- –Can cause lower back strain
- –Limited loading compared to barbell
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Core
Abs
Obliques
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall with feet hip-width, kettlebell (or dumbbell) beside one foot like a suitcase
- Brace your core, square your shoulders and hips; keep back flat and chest proud
- Push hips back to hinge; slight knee bend, shins near vertical
- Grip the handle, pack your shoulder (pull it down and back)
- Drive through your mid-foot/heels to stand tall, hips and knees extend together
- Keep the weight close to your leg; don’t twist or lean toward the bell
- Hinge back down under control and park the weight; reset between reps
- Switch sides to train both evenly