Kettlebell - Pistol Squat
Recommendations: 2-3 Sets, 2-6 Reps, 80 Wght
Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Kettlebell Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Stand upright with your feet close together and toes pointed forward. Grasp a kettlebell in both hands, clasped to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Lift your left leg straight out in front of you. This is your starting position. Slowly bend through your right knee until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joint when looking from the side. Ensure that your knee goes directly over your knees. Your thigh should now be parallel to the floor and your knee will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions. Stand upright with your feet close together and toes pointed forward. Grasp a kettlebell in both hands, clasped to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Lift your right leg straight out in front of you. This is your starting position. Slowly bend through your left knee until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joint when looking from the side. Ensure that your knee goes directly over your knees. Your thigh should now be parallel to the floor and your knee will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright, holding a kettlebell in both hands, left leg held straight out in front of you.
Stand upright with your feet close together and toes pointed forward. Grasp a kettlebell in both hands, clasped to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Lift your left leg straight out in front of you. This is your starting position.
Step 2
Lower your body into a squat or sitting position, left leg off the ground.
Slowly bend through your right knee until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joint when looking from the side. Ensure that your knee goes directly over your knees. Your thigh should now be parallel to the floor and your knee will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 3
Stand up with the weight on your back, by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down.
Step 4
Stand upright, holding a kettlebell in both hands, right leg held straight out in front of you.
Stand upright with your feet close together and toes pointed forward. Grasp a kettlebell in both hands, clasped to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Lift your right leg straight out in front of you. This is your starting position.
Step 5
Lower your body into a squat or sitting position, right leg off the ground.
Slowly bend through your left knee until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joint when looking from the side. Ensure that your knee goes directly over your knees. Your thigh should now be parallel to the floor and your knee will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 6
Stand up with the weight on your back, by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down.