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