Start simply. This exercise is a great “all-arounder,” but is especially effective at targeting your legs and core. List of related literature: For example, a freestanding lunge with lateral (to the side) bent-arm raises will work the quadriceps, hamstrings, gluteals and calf muscles in the lower half of the body while simultaneously working the deltoids in the upper body. These lower-body kettlebell exercises challenge and strengthen many different muscles, including your glutes, quads, hamstrings, and more. But they should be. 4 Best Kettlebell Hamstring Exercises. Steel Mace Leg Workout Steel Mace Leg Exercises. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes. Kettlebells probably aren't the star of your hypertrophy plan. Pick exercises that involve less of a learning curve. Kettlebell Single Arm High Pull. It is a progression of the single arm swing and is a great exercise for developing big traps! #5) BENT OVER ROW. Kettlebell workout routine for beginners you can do in 20 minutes. Trying to build muscle? Try these 10 kettlebell exercises to build strength and burn fat quickly. A perfect kettlebell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill-effects of our anterior dominant Western Society. It is, in fact, a hinge and NOT a squat movement. The kettlebell is a fantastic tool to improve power, strength, and conditioning.Swings, goblet squats and overhead pressing with a kettlebell is a circuit made in exercise heaven. Stand with your feet shoulder-width apart and place the kettlebell in front of you. Get down into a bent-over, flat-back position and grab the kettlebell with one arm. All it takes to make serious gains is to come up with 10-15 exercise variations that you enjoy and can hit hard. The single arm kettlebell high pull is a challenging compound exercise that targets the hamstrings and shoulders. 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