Do Kettlebells “work the legs?”
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And do you need more leg work apart from your kettlebell workouts?
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👉 Learn more about ‘Kettlebell STRONG!’ here. cart.chasingstrength.com/strong3
👉 Learn more about ‘THE GIANT’ here. salutis.kartra.com/page/oWP219
👉 Learn more about “KSK” here. cart.chasingstrength.com/ksk2
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I got an email from Isaac I thought I’d share with you, in which he asks:
"I've been working with KSK and Giant to great effect, but I can't help but think that I'm neglecting the legs: are there any recommendations that you would have for incorporating work for the lower half of the body?"
I think this is a common question for many who are used to “direct” leg work coming from a CrossFit, Powerlifting, or Bodybuilding background into the Kettlebell Community.
And it’s certainly one of the most common questions I get from customers of ‘THE GIANT.’
So, here’s what I told Isaac:
“Your posterior chain - (lower back), glutes, hamstrings, calves, and bottoms of your feet are all working during Cleans and Snatches.
Furthermore, your quads are working too as you bend your knees and straighten them, especially your "teardrop" muscle - the vastus medialis, which is a medial / frontal plane knee stabilizer, and critically important for protecting the knee from injury.
You may be concerned that you're not working your legs through a "large enough" range of motion, so you could always add in some Goblet Squats as part of your warm up. Or you could add in 2-3 sets of 3-5 reps of the Double Front Squat after KSK or 'THE GIANT.' But don't do so to the detriment of your main lifts.”
And I think that advice will work well for you too, unless you want something with more focus and more structure, and really want to hammer your legs.
If that’s the case, then build your kettlebell workout program around the double kettlebell front squat. Lots of them.
Use them every workout. And do them first before anything else.
If you can work your way up to 10 sets of 6 with a pair of 32kg kettlebells, your legs will get “enough work.”
A lot of guys have used the “Strong!” program successfully for this.
I’ll leave links for these programs in the description below in case you want to check them out.
Stay Strong,
Geoff
P.S. If you want to see what Isaac’s been up to with ‘THE GIANT’ or what “KSK” is hit the links below.
👉 Learn more about ‘Kettlebell STRONG!’ here. cart.chasingstrength.com/strong3
👉 Learn more about ‘THE GIANT’ here. salutis.kartra.com/page/oWP219
👉 Learn more about “KSK” here. cart.chasingstrength.com/ksk2
Пікірлер: 30
Kettelbells can work Everything
@GeoffNeupert
11 ай бұрын
@silverbackgorilla2112 - 100%.
I actually just started using the programming from The Giant and applying it to double kettlebell front squats instead of the clean and press. Literally did the same thing where I found my 10 rep max (24s) and running through the rep ranges for Giant 1.0. It’s only been 2 weeks but I just want to randomly just jump as high as I can throughout parts of the day, my legs are feeling insane!
@GeoffNeupert
11 ай бұрын
@swoosh2835 - Great to hear!
Romanian Split Squats and single leg Box Squats w/ kettlebells are good options.
@GeoffNeupert
11 ай бұрын
@nathanstanley9910 - Yup, they can be.
Goblet front squat, forward and backward lunges, curtsy squats, Cossack squats, split squats…. The beauty of kettlebells are their versatility; your workouts are limited only by your imagination and any mobility issues one might have.
I have always used kettlebells as my assistance exercises for the barbell lifts. IMO the kettlebell work has kept me injury free.
@GeoffNeupert
11 ай бұрын
@RAINSMAN79 - Love it! Keep up the great work.
That crunchy sound at the transitions is truly heinous. At first I thought it was a gag, like ‘This is what your knees sound like, LOL.’ On topic, great video. Answered a nagging question for me.
@GeoffNeupert
10 ай бұрын
@geoffreynelson6413 - Hmmmm... I didn't notice that sound. But glad you found the video helpful.
Hi Geoff, Very simple question but just to be clear, can I run Strong! Replacing the press with FSQ. Seems like on the tail end of the hypertrophy cycle it would be a ton of volume on the legs. I am deciding on either doing this or the Wolf program to build some powerful legs. Thanks for the great programs!
@GeoffNeupert
5 ай бұрын
@johnhall8492 - Yes, you could do that. I'd do that first, then follow it up with 'The Wolf.'
Since I do a lot of Double Front Squats and Cleans I never worried about my legs. What I'm really wondering is how much do kettlebell exercises work my chest?
@mikeg131
11 ай бұрын
I ran a 4 week progression of bench press and seated row as a B workout in the easy muscle program. I made good gains. Now doing another of Geoff's programs.
@GeoffNeupert
11 ай бұрын
@mahari7285 - The clavicular (upper portion) pecs get worked in pressing. The pecs also contract isometrically in the rack position. So, a fair amount, but not like direct work.
I’ve often wondered this exact question! Thanks for the video. Can you run KB strong for C&P and FSq at the same time? Would you do both in one session or do a ABA type programming? And would it be possible to also do “The One” at the same time to hit the ballistic movements. I was thinking ABC three days a week hitting strong C&P Monday, “the one” on Wednesday and strong FSq and some TGU practice on Friday. Any thoughts
@lukem2492
11 ай бұрын
Or maybe I’d do TGU with “the one” and some low volume pull-ups with the FSq
@GeoffNeupert
11 ай бұрын
@lukem2492 - I've been asked this A LOT over the years. Run an A/B split using the same loading parameters. If you really feel the need to punish yourself, you can use that ABC split you suggested, however, the frequency may not be enough for the C+P. Remember, in order to press a lot, you have to press a lot. And that's the whole point of the "Strong!" program.
@GeoffNeupert
11 ай бұрын
No - don't do that. "The One" is made for ballistics, not the TGU.
@lukem2492
11 ай бұрын
Thanks for the replies I appreciate it a lot
Picking my words very carefully...a very prominent online coach was effectively invited by someone who sent in a question to his podcast recently to criticise "The Giant" for not "working the legs". After a preamble in which he said he does not comment on other coaches' programmes, and some waffling, he delivered the criticism anyway. He should know better.That made me unhappy so I am glad you are putting the record straight here.
@GeoffNeupert
11 ай бұрын
@ajw9533 - Glad to help. I didn't see/hear about that criticism. So I guess this is "perfect timing" then. ;-]
@ajw9533
11 ай бұрын
@GeoffNeupert By the way, it was my 55th birthday yesterday, so I ran 5.5k, did 55 squats and 55 push ups to celebrate. I'm trying kb pentathlon training over the summer (for variety) and doing Maximorum from about 1st Sept. Thanks for your programmes! Alex
Yes, to some extent. But you can never hold enough weight in the KB front squat to get up to the weight you need to build bigger legs.
@GeoffNeupert
9 ай бұрын
@powskier - Maybe. Maybe not. I've made some pretty big men cry "just" using a pair of 32s. And Donnie Thompson, the first powerlifter to total 3000, said a pair of 40s were "enough" for him. At the end of the day, it all depends on the individual and his strengths/weaknesses. If you ever want a "really good time," use a pair of 32s and FSQ 5 sets of 20 reps, putting a 2 second pause in the bottom of each squat. If you can't currently do that, work toward it. Measure your legs now, and then after you spend the time working to achieve that goal.
@lewisham
2 ай бұрын
When I carry stuff it’s always held in front of me. For my purposes it’s a good exercise.
@powskier
2 ай бұрын
@@GeoffNeupert My arms and core would fail way before my legs would which was my point. Nobody says it wasn't difficult.
Love the content. Don't love the sound effects. Less work for you to just not do them while still delivering the same great information. Win-win.
@GeoffNeupert
9 ай бұрын
@qoop1200 - Appreciate the feedback!