Hamstring exercises using a kettlebell are great for building strength and power. There are several different ways you can perform hamstring exercises with a kettlebell, and each variation targets the muscles in a different way.
The hamstrings are a group of muscles in the back of your leg that help you bend your knee and extend your hip. They also help you rotate your foot and propel you forward.
Because the hamstrings tend to be weak, they are often injured. Hamstring exercises are useful for ensuring that your hamstrings are strong, but they can also help reduce pain in your hips and reduce the risk of injury. If used correctly, a kettlebell hamstring training routine can improve circulation and help with flexibility.
Kettlebells have become a popular way to exercise thanks to their simplicity and versatility. The kettlebell allows you to train all muscle groups in your body at the same time, which is something that many other forms of training fail to accomplish. This guide will provide five top-rated kettlebell hamstring exercises that are safe for beginners and pros alike.
Kettlebell swings are a great warm-up or conditioning exercise for your lower body. They build up rhythm and coordination, as well as improve power and coordination in your upper body. Furthermore, it is a low-impact exercise compared to other strength training exercises like the deadlift and pull-up.
Here is how you do kettlebell swing:
- Start with your feet shoulder-width apart, and the kettlebell about a foot in front of you.
- Squat down and grab the kettlebell with both hands, keeping your back straight.
- Swing the kettlebell back between your legs, then explosively drive your hips forward to swing the kettlebell up to shoulder level.
- Allow the kettlebell to swing back down between your legs, and return to the starting position.
Kettlebell swings are great for building explosive strength in your rectus abdominus, obliques, and hip flexor muscles. More advanced variations of the exercise can be used to develop the erector spinae muscles and glutes, but learning the proper form is essential to avoid injury.
Kettlebell Single-Leg Romanian Deadlift
The kettlebell single-leg Romanian deadlift (SLRR) is a great variation of the traditional deadlift and can be an excellent piece of exercise to add to your routine. The basic movement is simple and will provide you with an effective, functional exercise that hits all of the targeted muscle groups. This exercise primarily works the hamstrings but can work the glutes and calves as well.
Here is how you do this exercise:
- Start by holding a kettlebell in your right hand and standing on your left leg.
- Slowly bend forward at the hips, keeping your back flat and your left leg straight.
- As you bend, allow your right arm to hang straight down and keep the kettlebell close to your body.
- Once you have reached a comfortable position, pause for a moment and then slowly return to the starting position.
- Repeat for the desired number of repetitions and then repeat on the other side.
While the proper technique is important, don’t be afraid to go heavy. You may have to lift less than you are used to with two legs, but this movement can still be a great addition to your regimen. The SLRR will work all of the same muscles as the regular deadlift, just from a slightly different angle.
Kettlebell deadlift is a full-body exercise that strengthens all major muscle groups and increases flexibility, balance, and coordination. This workout for beginners encourages you to think about the different angles you can use to reach your goal weight and then keep it thereby getting the benefits of increased strength alongside a healthy body.
To do kettlebell deadlift:
- Start with your feet shoulder-width apart and the kettlebell in front of you on the floor.
- Bend at your hips and knees to lower your body until you can grasp the kettlebell with both hands.
- Keep your back straight and your core engaged as you lift the kettlebell off the floor and to the thigh level.
- Reverse the movement to lower the kettlebell back to the floor.
A kettlebell deadlift is an exercise that can be done just about anywhere, anytime, and doesn’t require any special equipment or skill. You can use dumbbells for this exercise but the results are different due to the effects of gravity. To get a proper workout in with a heavy weight make sure you have a good healthy varied diet beforehand.
Kettlebell Stiff-Legged Deadlift
The Kettlebell stiff-legged deadlift is an exercise that helps your glutes, quads, and hamstrings simultaneously. By using a full range of motion and lifting your heel off the ground it requires you to go through a similar movement pattern that you’d use when running uphill or sprinting. This means that doing this exercise in succession with other kettlebell functional strength exercises can allow you to improve your running speed.
To do kettlebell stiff-legged deadlift:
- Place a kettlebell on the ground in front of you.
- Bend your knees slightly and hinge forward at the hips to grasp the kettlebell with both hands, keeping your back straight.
- Lift the kettlebell off the ground, keeping your arms straight and you’re back flat.
- Keeping your back flat and your core engaged, raise your heels so you’re standing on your toes.
- Slowly lower the kettlebell back to the ground, maintaining a flat back and engaged core.
The Kettlebell stiff-legged deadlift is an exercise that helps strengthen the glutes, quads, and hamstrings simultaneously by using a full range of motion and lifting your heel off the ground while staying in a static position. Used in the right training regime they can improve your running speed, but one thing to be aware of is that other exercises need to be used alongside this to work the rest of the body.
Kettlebell Single-Arm Swing
The Kettlebell Single-Arm Swing is a great exercise to increase muscle strength and definition. This exercise will also help to build up your shoulders, arms, and core. The kettlebell swing can also be used as an assistance exercise to put on size and definition in certain muscle groups.
To do this exercise:
- Start by standing with your feet shoulder-width apart and a kettlebell in front of you.
- Reach down and grab the kettlebell with one hand, letting it hang in front of you.
- Swing the kettlebell back between your legs, then drive your hips forward to swing the kettlebell up to chest height.
- As the kettlebell swings back down, allow it to swing back between your legs again and repeat the movement.
You can use the Kettlebell Swing to build up your shoulder, arm, and core muscles. You can also use it as an assistance exercise to put on size. If you want to build muscle mass but want to keep it lean and tight this is a good option. Even though it is just one exercise, there are multiple ways that you can do it to change the amount of muscle stimulation you feel.
Wrapping It Up
There are many kettlebell hamstring exercises, and each benefits your body in a specific way. By using these exercises in your training routine, you will be able to improve muscle development, reduce pain and increase flexibility. We will provide you with five of the best workout routines in this guide, as well as tips on how to perform the movements properly so that you can see results from them quickly.