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October 6, 2017

Kettle Bell Lower Body Exercises Differences #FreeWorkoutFriday

 

#FreeWorkoutFriday NO. 4

In today’s Free Workout Friday we are going over lower body exercises, their technique + their differences.

Far too often in the gym and on social media I see exercises being done incorrectly OR being called the wrong exercise – NOT COOL, because it leads lovely people like you, astray.

In the video below you’ll see the following:

  • Stiff Leg Deadlift
  • Romanian Deadlift
  • Deadlift
  • Sumo Deadlift
  • Goblet Squat

See explanations of each below!

Assume your whole foot should be planted and your spine is neutral for all movements. Note the changes from exercise to exercise in bold.

Stiff Leg Deadlift >>

  • Can be done with a barbell, dumbbells, kettle bells or even on a cable machine.
  • Feet inside shoulder width
  • Legs completely locked out
  • Negative shin angle

Romanian Deadlift >>

  • Can be done with a barbell, dumbbells, kettle bells or even on a cable machine.
  • Feet inside shoulder width
  • Soft knees (mine could be softer)
  • Vertical shin angle

Deadlift >>

  • Can be done with a barbell, dumbbells, kettle bells or even on a cable machine.
  • Feet shoulder width
  • Shoulders + Kettle bell over the center of the foot
  • Hips above top of knees
  • Vertical shin angle

Sumo Deadlift >>

  • Can be done with a barbell, dumbbells, kettle bells or even on a cable machine.
  • Feet significantly wider than shoulder width
  • Toes turned out to 30-45 degrees (depends on how well you can force your knees out, staying in line with your toes)
  • Shoulders + Kettle bell over the center of the foot
  • Hips just above knees or at 90 degrees
  • Vertical or as close to vertical shin angle as you can achieve

Goblet Squat >>

  • Can be done with a dumbbell or kettle bell
  • Feet shoulder width or wider
  • Toes straight forward or turned out to 15 degrees
  • Kettle bell over the center of the foot
  • Hips below top of knees
  • Positive shin angle (allowing knees to travel forward so hips can sit lower than knees)

 

Comment below and let me know if you have questions or if this post cleared anything up for you!

 

P.S. Love this #FreeWorkoutFriday and don’t want to miss any more? Sign up below to get updates + a blurb EVERY FRIDAY sent to your mailbox!

 

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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