Pumping: just 2 exercises with a kettlebell will properly pump your legs and back

This workout consists of two exercises, moreover, quite simple. You only need one kettlebell, 20 to 40 minutes of free time and the desire to see it through.

How to perform the complex

Workout includes:

1. Mahi kettlebell in full range.
2. Goblet squat with kettlebell.

You need to perform them one after another according to the ladder method, each time reducing the number of repetitions by one. Choose the number of "steps" based on your level of training:

• Beginners: 10–9–8–7–6–5–4–3–2–1. In total - 55 repetitions of each movement. That is, you do 10 kettlebell swings, followed by 10 squats, 9 kettlebell swings, and 9 squats, and so on until you're done. You can rest between movements, but it is not recommended. Try to do this less often and reduce the time of respite as much as possible.
• Advanced athletes: 15–14–13… 2–1. In total - 120 repetitions of each movement.
• Athletes (and those who want to give it their all): 22–21–20… 2–1. In total - 253 repetitions of each exercise.

Choose a kettlebell weight that allows you to do 20 swings and 20 squats without stopping. Beginners should try 8 kg; advanced athletes are better off choosing 12–16 kg.

How to do exercises

Mahi kettlebell in full amplitude

Stand with your feet shoulder-width apart and place the kettlebell between them. Grasp the handle with both hands, bend at the hip joints and swing the projectile back. Make sure your back stays straight.

Powerfully straighten in the hip joints, sending the weight forward and up. When the projectile has passed in a wide arc and is over your head, let it return along the same trajectory and again bring it between your legs for the next swing.

It is necessary to bend and unbend precisely in the hip joints. The knees do not work much - do not do squats during the swing.

Goblet Kettlebell Squat

Place your feet shoulder-width apart or slightly narrower. Take the kettlebell by the handle and hold it in front of the chest with bent arms. Fulfill sit-ups, trying to lower to the parallel of the hips with the floor or slightly lower and keep your back straight.

Many people place the kettlebell in front of the chest, grabbing it with both hands by the handle, both upside down and down. You can use the method you are used to or try the one shown in the photo - this is really convenient when you need to hold the projectile in front of your chest for a long time.

Holding the kettlebell in one hand so that its body is pressed against the forearm, place the brush on the opposite shoulder, and then fix on top with the second hand.

Write in the comments how many repetitions you chose and how long you finished. I did the last option and did it in 35 minutes.

Iya Zorina