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September 9, 2021

No Barbell Lower Body Lift (kettlebells needed)

No barbell lower body lift with annie miller kettlebells needed

Save this for later: you can easily use this as the whole lift OR add if after your main lift as the accessory work! I am partial to a barbell (I have a baby bb tattooed on muh bodeh). But, you get certainly get it done WITHOUT a barbell, hence the kettlebells.

So, grab some kettlebells and lets dive in.

Here are the exercises + the logic behind the pairings/exercise selection.

A1 and A2 are heel elevated pistols, and dead stop KB swings.

LOGIC: heel elevated to increase ROM and get a quad bias. Single leg because it’s hardest/heaviest load (whole body on one leg). Dynamic movement (dead stop kettlebell swings) early in the lift. Posterior bias (glutes/hams) paired with anterior bias (quads).

B1 and B2 are front rack cyclist squats and toe elevated RDL

LOGIC BEHIND THE CHOICE: Like pistol, heels elevated to increase ROM and get a quad bias. RDL: posterior chain dominant paired with opposing muscle group. Toes elevated to increase stretch and tension in the hamstrings. @steficohen just did a great IGTV episode with these.

What I did not foresee with this lift is how INCREDIBLY sore my upper and mid back would be. I LOVE both but enjoy quad dominant work more.

Keep it simple out there kids. The basics will get you strong!

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

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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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