12 to 16 reps of the double kettlebell racked squat
3 to 5 sets
Plenty of rest between set
Mix up your leg work with mobility work. My own work is about 1 minute per set and I sometimes break a set up to give the core a break, with set-up that comes to about 2 minutes per set. I then spend about 2 to 4 minutes on mobility, stretching, poses, and focusing on weak areas. All that comes to about 6 minutes per set and spending anywhere from 30 to 40 minutes in total with the main focus being the legs.
Kettlebell Monster
LEGS
Who is this for
Intermediate-level athletes with double kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- Programming and weight selection
- Scaling options for different levels
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentDouble Kettlebell
Why this workout
This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being 2 to 6 and in the 33% of the 1RM range. Now that I'm home and I no longer have access to heavy enough kettlebells (higher than 32kg), my focus...
The workout
This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being 2 to 6 and in the 33% of the 1RM range. Now that I'm home and I no longer have access to heavy enough kettlebells (higher than 32kg), my focus will be hypertrophy.
Task breakdown
Programming
The reps are in the hypertrophy rep range.
Pick a weight that gets you close to failure on your last set. 50 to 60% of your 1RM.
If your available weight is too heavy then reduce TUT (time under tension) and go faster, if need be, reduce the weight.
If your available weight is too light then increase the TUT and go slower on each rep.
Full control of each rep is a must.
Is your back hurting or giving up before you actually get to work your legs properly? Do you find that your back fatigues while the legs still have the energy for more work?
Join the IKU™ inner circle and learn how to avoid this with fine-tuning and adjustments. Discover tiny adjustments that mean a world of difference. Learn about form, technique, programming adjustments, and all the things that will get you to the next level. The Gold membership and up on this website will provide access to the inner circle.
Scaling
Work with one kettlebell instead of two. Perform the Goblet squat instead of the racked squat.