Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a powerful kettlebell circuit to help develop your lower-body strength.

Who’s Doing It

• AJ Hawk, Green Bay Packers linebacker

Muscular Benefits

• Increases lower body strength, specifically in the glutes, hamstrings, quads, hip and leg muscles
• Improves hip stability and flexibility

Sports Performance Benefits

• Developing  hip strength helps you explode off the line, jump up for a ball or tackle an opponent with more force
• Creates balanced strength on both legs so you can change direction or move powerfully, using both legs equally
• Hip mobility allows you to move through a full range of motion without restriction—important for improved running technique

Kettlebell Strength Circuit Description
Circuit the following exercises three times, resting 60 seconds between circuits.

• Kettlebell Bulgarian Squat
  • Assume split stance with toe of rear foot on bench behind you
  • Hold kettlebell in hand opposite front leg
  • Lower hips until front thigh is parallel to ground
  • Drive up to start position and repeat for specified reps
  • Repeat set on opposite leg
  • Sets/Reps: 3×10 each leg

• Kettlebell Single-Leg RDL
  • Balance on one leg holding kettlebells at sides
  • With balancing leg slightly bent and back flat, bend forward at waist until kettlebells are just above floor
  • Return to start; repeat for specified reps
  • Perform set on opposite side
  • Sets/Reps: 3×10 each leg

• Kettlebell Partial Swing
  • Assume athletic quarter-squat stance holding kettlebell between legs
  • Keeping arms straight, drive through heels and explode upward with hips to bring kettlebell to chin level in front
  • Return to start position with control and repeat rhythmically
  • Sets/Reps: 3×6

Coaching Points

• Bulgarian Squat
  • Keep front knee behind and in line with toes
  • Keep weight on heel
• Single-Leg RDL
  • Keep back flat and stable and knee in line with toes
  • Reach kettlebell to outside of balancing foot
  • Bring back leg to hip level at bottom of movement
• Kettlebell Partial Swing
  • Keep heels on ground and use proper squat mechanics
  • Drive upward through heels and fully extend hips
  • Finish with kettlebell at chin

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.