April 10, 2019 3 min read
4. Squat Jumps
Stand with your feet shoulder-width apart and a kettlebell in each hand. Lower your body until your thighs are nearly parallel to the floor. Grabbing the kettlebells firmly, jump up until both of your legs are straight. Make sure your knees stay soft as you land. Return to the starting position - - that’s one rep. As also referenced above, master the squat jump without any weight first. You will feel this move no matter what, with or without weight.
5. Single Leg Deadlift
We like to call this move the “non-surgical butt lift”. NOTE: If you are a true beginner, you should focus on the movement alone, with no weights. Hold the kettlebell and plant your stabilizing leg on the floor, with your heel and all 5 toes firmly planted. Slowly hinge your hips back while also bending your knee, until your back is flat (no rounding!). The moving leg should extend straight out behind you with minimal knee bend. Be mindful not to let your chest drop lower than your hips. Hinge back and sit deep into the deadlift position. Keeping your shoulders back, look straight ahead, not down at the kettlebell. Hinge forward, bringing the kettlebell with you. Squeeze your glute!