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Home / Fitness and Health / Kettlebell Finisher Training for your glutes, quads, and abdominals

Kettlebell Finisher Training for your glutes, quads, and abdominals



If you really want to pulverize your lower body, introduce some chaos and instability into your workouts to finish the next leg day.

This hard squat from Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. builds up a ton of tension to illuminate your quads, glutes and core absolutely. "They attack a mechanically taxing position," says Samuel. "This drill will force you to find thighs parallel to the ground, which means you'll be a stronger squatter in the long run, as you will develop strength in this position."

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To perform the Chaos Band squat finisher, you need a practice tape and a kettlebell. You can only train with the weight if you have no tape at hand – or you can purchase this option from WODFitters.

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Men's Health

  • Wrap the exercise band around the handle of the kettlebell.
  • Hold the ends of the band in a rack Position your hands lean on your body and elbows at chest height, supporting your core so that the weight remains stable when hanging, avoid bending the spine or bending the shoulders.
  • Squat past the parallel and then on something too parallel, pause for 1 second and hold then stand up.
  • Repeat the deep squat and hold the parallel position for 2 seconds.
  • Climb up the ladder until you reach 6 or 7 seconds.

    The real challenge is the band's chaos: "Adding the band adds more intensity and adds great instability to the movement," says Samue I. "Even if you're not lazy, it rocks little, which forces your core, from the abdominals to the lower back muscles to the glutes, to constantly adapt to the ever-changing balance requirements. "

    Try to add this to your leg leg cuff, with 3 sets of squats up to this hold time of 6 or 7 seconds increase.

    For more tips and routines from Samuel, see our full review of Eb and Swole Workouts. If you want to try an even more engaging routine, consider the program of Eb's New Rules of Muscle


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