This is a kick-ass lower body kettlebell workout that’s not for the faint of heart.
First, let me start by saying that the overhead reverse lunge is not a beginners move, especially with 100 reps to complete. So, make sure you’re up to this task before attempting it.
I kept it super simple for this lower body kettlebell workout, just two awesome exercises, or kettlebell combos to be exact.
- Overhead reverse lunge
- Dead swing clean and squat
- Stress the triceps
- Work on muscular endurance
- Improve your overhead work
- Complete the task faster if doing this FOR TIME
- Increase overhead stability
I got to about 30 on one side, I made sure I did the same amount on the other, the next set was 20 and 20. Don’t sacrifice form for reps though. You need to have a full proper lockout for the rep to count. Knee needs to touch the ground, gently!
With the reverse lunge, you can slide back on the ball off the foot, or step back. If your stability is great, step back, if not, slide back. Keep the weight on the front leg at all times. If you find you’re falling over to one side, make sure your feet are in line with the hips, i.e. where they started when you were in neutral standing position.
With the dead swing clean and squat, you want to make sure you get a good hike back to where the bell is between the legs and you have a nice hip hinge. Then squeeze your glutes to come up, clean, rack, and squat deep. Hips below the knees while remaining upright.
- Questions about this workout here
- Buy the best kettlebell workout book with 40+ workouts
- Become certified online
- Learn how to workout like this with good form and technique
- Get yourself a real kettlebell t-shirt
- Check out the video on YouTube
- Take our online course and learn over 70 kettlebell clean variations
Good luck, and post below or on Facebook once completed.