{"id":2155,"date":"2021-09-27T18:49:09","date_gmt":"2021-09-27T18:49:09","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-lower-body-kettlebell-blast-oxygen-mag\/"},"modified":"2021-09-27T18:49:09","modified_gmt":"2021-09-27T18:49:09","slug":"the-lower-body-kettlebell-blast-oxygen-mag","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-lower-body-kettlebell-blast-oxygen-mag\/","title":{"rendered":"The Lower-Body Kettlebell Blast | Oxygen Mag"},"content":{"rendered":"
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Kettlebells have come a long (long) way since their humble origins as counterweights for dry good sales at Russian open-air markets more than three centuries ago. Shined and streamlined for today\u2019s fitness buff, these simple implements \u2014 a rounded weight with a sturdy handle attached \u2014 are a go-to for anyone looking to upgrade the intensity and effectiveness of their workouts. The key is to learn how to take full advantage of their perks.\u00a0<\/span><\/p>\n \u201cKettlebells are especially valuable for targeting the legs,\u201d says <\/span>Denise Cervantes<\/span>, personal trainer, group health instructor, certified Level 1 USA Weightlifting coach, and a sports performance and fitness specialist at Herbalife Nutrition. \u2018The handle offers unique angles of resistance and slightly less awkward positioning options as compared to dumbbells for everything from squats to deadlifts to lunges.\u201d<\/span><\/p>\n The following is one of Cervantes\u2019 favorite lower-body sessions: a five-move standard workout, in which you\u2019ll complete three sets of 15 reps of each exercise, starting with that aforementioned deadlift and finishing with a walking lunge that gets your whole body in on the action. Rest only long enough between each set to catch your breath, anywhere from 15 to 45 seconds.<\/span><\/p>\n \u00a0<\/p>\nThe Lower-Body Kettlebell Routine<\/b><\/h3>\n
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\n Exercise<\/td>\n Sets<\/td>\n Reps<\/td>\n<\/tr>\n \n Kettlebell Stiff-Legged Deadlift<\/td>\n 3<\/td>\n 15<\/td>\n<\/tr>\n \n Russian Swing\t<\/td>\n 3<\/td>\n 15<\/td>\n<\/tr>\n \n Goblet Squat\t\t<\/td>\n 3<\/td>\n 15<\/td>\n<\/tr>\n \n Single-Arm Snatch\t<\/td>\n 3<\/td>\n 15<\/td>\n<\/tr>\n \n Single-Arm Overhead Walking Lunge\t<\/td>\n 3<\/td>\n 15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n