Pumping: training with a kettlebell for a steep load on the legs, back, buttocks

How to do the workout

Do the following exercises 10 times:

1. Goblet squats.
2. Emphasis lying and standing.
3. Max and squat.
4. Taking and pulling.
5. Swing and lunge.

Rest 1-2 minutes and start again. Complete three circles.

How to do exercises

Goblet Squats

Take the kettlebell by the handle on both sides and hold it next to the chest in bent arms. Perform squats to the parallel of the hips with the floor or slightly lower. Make sure that your back does not bend and your heels do not come off the floor.

Emphasis lying and deadlift

Stand in an emphasis lying with support on the kettlebell, and then with a jump put your legs closer to the projectile. Holding the kettlebell in your hands, straighten your hips and knees.

Return the projectile to the floor and with a jump go to point-blank prone. Repeat first.

Max and squat

Stand with your feet slightly wider than your shoulders, bend at the hips and place the weight between your legs. Straighten up sharply and swing forward. Do not strive to bring the weight to the level of the collarbones, as in Russian swings - let the projectile fly up to the level of the solar plexus.

Let the kettlebell drop under your weight and slide it back between your legs. On the next swing, bend your knees into a squat. When the kettlebell falls, straighten up and slide it between your legs again.

It is important to do the squat really fast so that you can get there before the kettlebell starts its journey back. Practice before you start the complex. Alternate swings and squats every other time.

Pull and clean

Place your feet shoulder-width apart or slightly narrower and hold the projectile with both hands. Push your pelvis back and bend at the hips as you lower the kettlebell, then straighten up. Do not bend your knees almost - feel how the muscles on the back of the thigh are stretched.

Then again bend at the hip joints, and while straightening, bend your arm at the elbow and stick your hand into the bow of the kettlebell. The projectile should lie on your forearm from the outside. Then grab the kettlebell again with both hands and do the combination of exercises again.

Take and lunge

Swing the kettlebell between your legs and take the projectile on your chest, as in the previous exercise. Take your free arm out to the side for balance and lunge back until your knee touches the floor.

Return to the starting position and repeat the combination of exercises from the beginning. Perform 10 times for one leg, then switch sides and repeat the same number of times for the other.

Iya Zorina