Kettlebell “legs suicide”

I am usually against “go hard or go home” workouts all the time, but sometimes going “all in” is just what your body needs to push your limits.

Don’t overdo with this (or this type of workout), once every two weeks is more than enough. Without furder ado, here is your Suicide legs workout.

  1. Deadlifts
  2. Rack lunge
  3. Romanian deadlift
  4. Sumo squat
  5. Swing
  6. Goblet squat

Perform all six exercises one after another, reps as suggested. Rest only when you truly need! Shorter the workout, better the results! Good luck, you’ll need it 😉

Beginners: 8 reps – 6 reps – 4 reps END

Intermediate: 12 – 10 – 8 – 6 END

Advanced: 16 – 14 – 12 – 10 – 8 END

DEADLIFTS

  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in a neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out when ascending.

 

RACK LUNGE

  1. Push your chest forward and straighten your back
  2. Take a step forward and slowly descend through your front heel while breathing in
  3. Bottom position – Front knee should be above the middle of the foot and your back knee should be behind your hip
  4. Before you push yourself from the bottom position, slightly exhale and activate your core muscles.
  5. Push yourself up through your front heel and breath out

 

ROMANIAN DEADLIFT

  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in a neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out while ascending

 

SUMO SQUAT

  1. Stance slightly wider than your shoulders
  2. Top position – Head in a neutral position to your body, glutes and quads locked and engaged
  3. Top position – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)
  4. Movement – First break at your hips (push your hips back) than at your knees
  5. Movement – Push your knees out and screw your feet into the ground and out
  6. Bottom position – Push your chest forward and straighten your back
  7. “Sit” back and put weight on the back of your feet (you should feel a tension in your glutes and hamstrings)
  8. Exhale on your way back to top position (still, hold your core activated)

 

SWING

Swing is ballistic exercise with a goal of extending and flexing at your hips as fast as possible.

Body posture (knee bend, stance, back posture, head direction, arms) are same like you are doing Romanian deadlift. The only difference is kettlebell position, arm movement and speed.

First, you need to pull kettlebell from the floor,  back through your legs (only active pull with your hands). Every movement after that is initiated through your hips.

Your arms are extended but relaxed with only one task, to hold kettlebell. You don’t use them actively.

Hips should reach maximal extension while kettlebell is in far back position and then they need to “snap” fast forward to propel kettlebell to chest hight. In that position, hips are locked and your butt is contracted. You don’t need to lock your knees. Don’t arch your back and/or lean backward.

Watch your balance. Always push your feet to the ground and don’t let your weight shifts to your toes. Weight always should stay in the middle of your foot.

 

GOBLET SQUAT

  1. Top position – Hold your forearms close to kettlebell, elbows point straight down
  2. Top position – Head in a neutral position to your body, glutes and quads locked and engaged
  3. Top position – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)
  4. Movement – First break at your hips (push your hips back) than at your knees
  5. Movement – Push your knees out and screw your feet into the ground and out
  6. Bottom position – Push your chest forward and straighten your back
  7. “Sit” back and put weight on the back of your feet (you should feel a tension in your glutes and hamstrings)
  8. Exhale on your way back to top position (still, hold your core activated)

Peace,

Your S4H