Category: Exercises

Deadlift (Kettlebell) 

(Difficulty: Intermediate)

Equipment: Dumbell/Kettlebell

*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.

• Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
• Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
• Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
• Push your heels through the ground as you stand back up. 
• To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 
• MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift” 

Goblet Squat with Modified Stance (Exercise Classification: Intermediate)

Equipment: Kettlebell*

*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.

Description:

• Start standing with feet shoulder distance apart. If it feels better to you, move your legs further apart or closer together. 
• Hold your weight in your hands in front of your chest with your elbows bent 
• Holding the weight in this position, squat down by sitting your bottom down and back as if trying to sit in a chair and bending your knees.
• Gently exhale through your mouth as you stand back up 
• Reps will vary depending on the weight you use and your prior fitness level but you want to perform a number where you feel tired on the last repetition but could still do 3-4 more if you had to. 

© WKU {2022} All rights reserved.