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Leg Power And Kettlebells – A 2-Part Workout To Develop Explosively Strong Legs!

Leg Power and Kettlebells – A 2-Part Workout to Develop Explosively Strong Legs!

Leg power is a true measure of both strength and total athleticism. In order to be fit and to achieve optimal strength you must have a reasonable amount of leg power. Check out this 2-part workout that you can apply to your personal program to get you the “pop” you need in those legs!

Part 1: The Double-Arm Kettlebell Swing: For this drill you will definitely develop some ultimate strength in your legs, not to mention a lot of other areas of your body. To begin this kettlebell exercise simply set the bell right between your feet. Perform a form squat to pick up the bell. Make sure that your shoulders are retracted and that your knees and hips are locked out. In order to properly swing the kettlebell you need to perform the hip snap movement in order to create the necessary momentum to swing the bell from between your legs up to your chest level. In order to perform the hip snap simply flex and extend both your knees and hips in a continuous and smooth motion. Make sure that your knees and hips are locked out at the top of the swing movement. Perform 30 repetitions of these with a heavy bell. When finished immediately transition to the second part of your workout.

Part 2: The Squat Jump: For this drill you will only need your body-weight. This drill is a highly effective exercise to combine with your kettlebell training and leg exercises. To execute this drill simply stand with your feet shoulder width apart. Next, start with a counter-movement by flexing your knees and hips and, at the same time, swinging your arms backwards when you start the counter-movement. In one continuous motion explosively extend both your hips and knees and swing your arms vertically to jump off of the ground. When you land immediately transition back into the counter-movement to perform each squat jump in rapid succession. Perform 15 of these in a row right after your kettlebell swings! For a beginner attempt to execute 3 rounds of this hard-hitting 2-part workout. Train hard and enjoy.

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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