The Kettlebell Leg Workout for Climbers

What you’ll learn

This article covers kettlebell exercises for the legs and posterior chain, focusing on rock climbers and ACL surgery rehab patients.

The power required for exercises like the swing (power = strength output over time) makes them ideal for improving vertical jump as well as vertical falling, all without actual impact. It’s a match in heaven for boulderers and ACL knee rehab patients. You’ll learn the following exercises:

  • Single-leg deadlift
  • One-handed swing
  • Swing to Squat
  • Eccentric squat to explode
  • Arm Bar
  • Overhead Press to Squat
  • Get-Up

The Kettlebell Series

Single-Leg Deadlift

Good for: glute and hamstring strength, posterior mobility, stability. As opposed to a barbell deadlift, a single-leg deadlift forces fast-twitch stabilizing muscles to work simultaneously with large strength muscles. It’s very functional and analogous to muscle activation required during rock climbing.

Weight: I use 16-18kg/36-40lb.

How

  • See this excellent article–it seems easy, but simple cues will ensure you use your hamstrings rather than back and quads
  • Make it harder: do it on a foam pad or balancing on a bosu ball

Reps/Sets

  • 1 rep = 1 teeter-totter and back
  • 1 set = 6-8 reps each side (12-16 total)
  • 3 sets

One-Handed Swing

Good for: The swing is one of the best ACL rehab and vertical jump exercises (basketball, volleyball). It mimics jumping and landing without the impact, and it’s overloaded more than your bodyweight.

You slow a ballistic missile at its heaviest/fastest point low point, and reverse that direction powerfully, within 1 second timeframe. By using a ballistic object, gravity adds weight, making a 20kg/44lb kettlebell weigh upwards of 100lb.

My form has improved since this video; it should be more of a hinge at the hips with less knee flexion, like you’re hiking a football.

Weight: I use 18-20kg/40-44lb, ~1/3 my body weight. Working up to 1/2 body weight is pretty gnarly! Work up slowly. Start with a 2-handed swing if needed.

How: For the basics see this [lengthy] great article. Key points:

  • On the way down, don’t start hinging until the last moment. Your arm will hit your chest or boobs and you’ll be forced to hinge
  • Keep your free arm bent to your side, like you’re running. Use your core and glutes to prevent rotation, rather than using your free arm as a lever
  • Don’t use your arms to get the kettlebell higher. Arms are just there to prevent the kettlebell from becoming a free projectile. The bell shouldn’t go more than shoulder-high.
  • Keep your lats engaged through the whole swing

The swing is a jump that doesn’t leave the ground.
It’s not a ballet, it’s not slow. Here’s a great article on the jump factor.

You need to increase weight to get the right form. Too light of a kettlebell and you’ll feel it’s either too fluid (you’re not dancing ballet) or you’re actually jumping off the ground.

Kick it up: overspeed swings takes the swing a notch further by emphasizing the downward, eccentric motion. You force the kettlebell down, requiring more power to stop and reverse the kettlebell. It’s a really gnarly addition that will roast your posterior and increase your vertical jump / falling ability. You can also girth hitch a rubber exercise band around the handle and stand on it. Both variations are demonstrated here.

Reps/Sets

  • 1 rep = 1 swing
  • 1 set = 6-8 reps per arm (12-16 total reps), switching hands at the apex
  • 3-8 sets depending on workout and circuit

Swing to Squat

Good for: absolutely burning your posterior chain and cardio; excellent plyometric workout without the impact. If you think you got a good workout from the swing, you’ll never know what hit you with this one.

Weight: I use about 2-4kg stepped down from my regular swing weight

How

  • Start with a 2-handed swing (see above). Do a couple swings to get momentum
  • On the third swing, explode, but bend your arms to bring the kettlebell straight up close to your body. At the top, you should be pulling the kettlebell straight up to the sky
  • When the kettlebell is at chin level (your legs should just reach straight at the same time), release the kettlebell, letting it continue its upward journey
  • Catch the kettlebell in a squat position, ideally when your legs are bent at 45 degrees. This means that the moment you release the kettlebell and it’s free, you start squatting
  • Explode out of the bottom of the squat, use that dynamic upward movement to switch from holding the bottom of the bell to the handle
  • Use the dynamic downward momentum to start a single swing, then do a single catch-squat, then a single swing, etc.
  • You’re alternating a hip hinge swing with a squat

Reps/Sets

  • 1 rep = 1 swing + 1 squat
  • 1 set = 6-8 reps
  • 3-8 sets depending on workout and circuit

Eccentric Squat to Explode

Good for: plyometrics, vertical jump, ACL rehab for falling

Weight: I use 20-22kg/44-48lbs. Use as high of a weight as you can with good form. The explosive part of the squat may feel slow, but remember you’re moving close to 1.5x your body weight. You want to be exploding/jumping as hard as you can without any vertical takeoff–if you’re actually leaving the ground, increase weight.

How

  • Grab a kettlebell with 2 hands with straight arms
  • Drop slowly into a squat, concentrating the eccentric movement
  • Keep your shoulderblades contracted and chest open; don’t round your shoulders
  • At the bottom of the squat, explode as quickly as you can upward

Reps/Sets

  • 1 rep = 1 squat
  • 1 set = 6-8 reps
  • 3-8 sets depending on workout and circuit

The Leg Circuit

If you’re just supplementing

I prefer to do my leg workouts at the end of a climbing session. I typically choose any 2 of the above exercises to do in a session after climbing and superset them for 3 sets, e.g.

  • 6-8 one-handed kettlebell swings, each side (12-16 reps)
  • 6-8 swing-to-squats
  • Repeat 3 times

If you’re into HIIT

If you’re doing a whole workout, you can do HIIT, where you do a set of 10 reps, rest, do another set, x8 times. I rotate my sets between swings, swing-to-squats, explosive squats, etc.

I prefer doing HIIT workouts based on heartrate rather than time. I wear a heartrate monitor and watch it rather than a stopwatch. I’ll do a single set of 10-12 swings, where my heartrate will often jump past 170, then pace until my heartrate drops below 160, and start the next set. That way you’re never too tired or working yourself into anaerobic territory.

Limit workouts to 2x/week max. Plyometrics are very neurologically taxing. If you’re building up to get stronger, do 2x workouts per week. To maintain, I do 1x workout a week.

Books and Gear

Simple and Sinister

Amazon

The kettlebell book to read. It’s only 100 pages and written by Pavel Tsatsouline, father of the kettlebell. Learn it from the practical Russian master.

Kettlebell Wrist Guards

Amazon

Use if you’re prone to bruising or want the extra comfort. As your technique improves, you can set them aside, but don’t let the initial pain slow you down. Use the aid.

2′ x 3′ Rubber Mats

Amazon

Small enough to tuck away, thick enough to save your floor from wayward bells, right price. I have 2 that I push together during workouts. You can find similar at a Tractor Supply & Co store.

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