45 minute advanced lower back workout with kettlebells and a resistance band at home
Here's everything you need to try our 45 minute advanced lower back workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Assissted Single Leg KB Straight Leg Deadlift
- KB Single Leg Straight Leg Deadlift
- Offset KB Walking Deadlift
- Circuit 2
- KB B-Stance Straight Leg Deadlift
- KB Staggered Stance Straight Leg Deadlift
- KB Suitcase Deadlift
Circuit 1
Complete this round 3 times.
Assissted Single Leg KB Straight Leg Deadlift
Complete 9 repetitions
Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift
Follow these cues to perform Assissted Single Leg KB Straight Leg Deadlift correctly:
- Keep the shoulders and hips square
- Feel the tension in the hamstring
- Keep the kettlebell close to the body
- Maintain an arch in the lower back.
KB Single Leg Straight Leg Deadlift
Complete 10 repetitions
Coaching Tips For KB Single Leg Straight Leg Deadlift
Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:
- Keep shoulders and hips square
- Feel the tension in the hamstring
- Keep the KB close to the body
- Stability is more important than weight.
Offset KB Walking Deadlift
Complete 11 repetitions
Coaching Tips For Offset KB Walking Deadlift
Follow these cues to perform Offset KB Walking Deadlift correctly:
- Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
- Only hinge to where your able to maintain an arch in the lower back
- Keep hips and shoulders square.
Circuit 2
Complete this round 3 times.
KB B-Stance Straight Leg Deadlift
Complete 10 repetitions
Coaching Tips For KB B-Stance Straight Leg Deadlift
Follow these cues to perform KB B-Stance Straight Leg Deadlift correctly:
- Make sure you keep the supporting foot facing outward and on your tip toes
- Only hinge to where your able to maintain an arch in the lower back.
KB Staggered Stance Straight Leg Deadlift
Complete 12 repetitions
Coaching Tips For KB Staggered Stance Straight Leg Deadlift
Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:
- Maintain an arch in the lower back throughout
- Use the back leg in a kickstand as a guide, remain on your toes.
KB Suitcase Deadlift
Complete 10 repetitions
The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement.
Benefits of KB Suitcase Deadlift
The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body.
How To Do KB Suitcase Deadlift
- Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body.
- Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern.
- Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern.
- Keep your weight in the mid-foot throughout the movement.
- Come back to the starting position, with shoulders square and hips square to finish the repetition.
Coaching Tips For KB Suitcase Deadlift
Follow these cues to perform KB Suitcase Deadlift correctly:
- Keep hips and shoulders square at all times
- Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.
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This workout was made by Sean Klein
Sean Klein
