by Lauren Brooks, RKC
www.socaltrainer.com
PAGE 2
leg strength, back, abs, and flexibility
developer. This is by far the most
practical of all squatting movements. It
can be done with one or two KBs.
1. Clean the kettlebell and let it rest in
the crook of your elbow
2. Take a breath through your belly
before descending.
3. Squat down as deep as you feel
comfortable. Pause for 2 seconds.
4. Pressurize your abdomen and
straighten out.
5. Push steadily through your heels as
you ascend back to the top position.
Hint: Never release all the air in your
abdominal cavity at one time.
The ONE-LEGGED DEAD LIFT is a great exercise that strengthens the hamstrings, glutes, and is important
for both athletic power and back safety. It will teach you the very valuable skill of overall tension and staying
tight.
2. Grip the ground with your toes and keep the muscles around your ankle and on the bottom of your foot
tight.
3. Hinge over at your hips with a semi-squat and grab the KB’s. (Eyes are looking straight).
4. Tense the glute of the loaded leg and brace the abs for that imaginary punch.
5. Staying very tight throughout the body, push straight down with your leg and squeeze the bells off the
ground.
6. Try to maintain a straight spine. Do not attempt to recover lost balance by fidgeting; this could injure your
knee.
workout plan
Here is a sample program to get you started with the five exercises you just learned. Just to keep it simple for
beginners, I would recommend 1 minute rests between each set. If you become very fatigue to where you
lose your form, I advise you to stop immediately or go down to a lighter weight. If you are looking for higher
intensity do one set of each exercise without stopping, then take a 1-2 minute break after all are completed
and repeat 3-5 times.
Monday
One Arm Clean 3x6 on each arm
Front Squat 3x8
Two Arm Swing 3x20
Wednesday
Turkish-Get Up 2x3 per side
One-Legged Dead Lifts 3x5 per leg
One Arm Swing 2x15 on each arm
Friday
Double Clean 2x5
Double Front Squat 2x5
Turkish-Get Up 2x3 per side
Alternating Swings 3x15 per arm
So there you have it. Real strength and power exercises with weights for women and men that will get you
that lean physique and real strength. Don’t be surprised if your athletic performance improves after 4 weeks
of adding this type of training in to your life. There are endless possibilities of fun and extremely difficult
things you can do with kettlebells. Last important thing is to always play it safe! While its good to push your
body to the limits, it’s imperative to know when you are over exerting yourself. If you have any questions feel
free to contact me at Lauren@socaltrainer.com.
references:
Zatsiorsky,V., (1995) Science and Practice of Strength Training. Human Kinetics.
________________________________________
Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in
Fitness, Nutrition, and Health from San Diego State University. Lauren Brooks is Certified by American Council on Exercise
and Russian Kettlebell Challenge. She is available for online nutrition and program designs as well as private and group
sessions. You can contact her at Lauren@socaltrainer.com or go to www.SoCaltrainer.com
