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Lifting Kettlebells

Hamstrings

The quadriceps (or quads) are the four muscles located on the front of the thigh. They pull together to help flex (or raise) the thigh and extend (or straighten) the knee.

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Bulgarian Split Squat

Dumbbell

Strength Standards (1RM)

  • Beginner - 9 kg

  • Novice - 17 kg

  • Intermediate - 29 kg

  • Advanced - 43 kg

  • Elite - 60 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Stand about two feet in front of a bench that is knee-height and level. Feet should be hip-width apart, chest and eyes pointing straight ahead, and shoulders back. 

  2. Place the right foot in the forward position and put your left foot on the bench behind you with the ball of your foot in contact with the bench. 

  3. Keep your back straight and lower the left knee towards the floor. Stop before it touches the floor. Your right knee will form a 90-degree angle, so your thigh is parallel to the floor.

  4. Pause for a few seconds before pressing the right foot into the floor while pushing the top of the left foot into the toe box. Return to the starting position.

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This exercise strengthens the quads, hip flexors, glutes, and calves. It is a version of a single-leg squat that uses a bench or box to support the back leg.

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This exercise can also be performed with a barbell instead of dumbbells.

Romanian Deadlift (RDL)

Dumbbell

Strength Standards (1RM)

  • Beginner - ,11 kg

  • Novice - 23 kg

  • Intermediate - 41 kg

  • Advanced - 63 kg

  • Elite - 89 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Stand with your feet hip-width apart, holding one dumbbell in each hand. Position the dumbbells in front of your thighs, palms facing your body.

  2. Keeping your knees slightly bent, press your hips back as you hinge forward at the waist and lower the weights to about mid-shin height.

  3. Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.

 

You can also perform this exercise as a single leg variant.

Good Morning

Barbell

Strength Standards (1RM)

  • Beginner - 24 kg

  • Novice - 50 kg

  • Intermediate - 87 kg

  • Advanced - 135 kg

  • Elite - 190 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Lift a loaded barbell off the rack, holding the weight on a low position across your shoulders.

  2. Grip the bar tightly, and move your shoulders forward into an externally rotated position.

  3. Tighten your core and glutes, then push your butt back to hinge at the hips to lower your torso. If you need, you can create a slight arch in your back to avoid rounding. Keep your shins vertical.

  4. Lower until you feel tension in your hamstrings, then raise back up

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This exercise is similar to Romanian Deadlifts and is one of the best exercises for targeting the hamstrings.

Leg Curl

Machine

Strength Standards (1RM)

  • Beginner - 23 kg

  • Novice - 41 kg

  • Intermediate - 66 kg

  • Advanced - 96 kg

  • Elite - 130 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Set up in a leg curl machine and select a moderate amount of weight. Your calves should be against the leg piece of the machine.

  2. Flex at the knees to curl the leg piece back to your hamstrings;

  3. pause when it touches your hamstrings.

  4. Slowly return to the start.

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There are a number of variations of this machine including lying, seated, standing curl.

Back Squat

Barbell

Strength Standards (1RM)

  • Beginner - 63 kg

  • Novice - 92 kg

  • Intermediate - 129 kg

  • Advanced - 172 kg

  • Elite - 218 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Set a barbell in a power rack to shoulder height.

  2. Get under the barbell, set the bar across your upper traps, or set the bar across your shoulder blades if you’re performing low-bar squats.

  3. Brace your core and lift the weight out of the rack.

  4. Take small steps back one foot at a time to get yourself into position.

  5. With your chest up, squat down until the bottoms of your thighs are parallel to the floor.

  6. Drive back up by pushing your feet through the floor.

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The back squat is a compound exercise that challenges every muscle in the legs and doesn't just target the glutes.

Nordic Curls

Bodyweight

Strength Standards

  • Beginner - <1

  • Novice - <1

  • Intermediate - 13

  • Advanced - 32

  • Elite - 54

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Place the feet and ankles in line with the knees

  2. Shoulders directly over the hips. Head in a neutral position. Arms by your sides

  3. Inhale and tense the core, glutes and hamstrings

  4. Slowly lower your body towards the floor. Keep descending until just before you reach the point where you are unable to maintain complete control over your body.

  5. At this point you can either place your hands on the floor and complete the rest of the range of motion to the floor or return to the starting position without using your hands

  6. Squeeze your hamstrings hard to pull your body back up to the starting position

  7. Keep rising until your shoulders are directly over the hips

  8. Repeat

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This is consider an advanced exercise and many find it far too difficult so beware !

Single Leg RDL

Dumbbell

Strength Standards (1RM)

  • Beginner - 0 kg

  • Novice - 18 kg

  • Intermediate - 62 kg

  • Advanced - 134 kg

  • Elite - 228 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. Stand with your feet hip-width apart, holding one dumbbell in each hand.

  2. Keeping your right knee slightly bent, send your left leg back and up while hinging forward at the waist, lowering the weights to about mid-shin height.

  3. Squeeze your right hamstring and glute to lift your chest and lower your left leg, returning to the starting position. This is one rep.

  4. Repeat.

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This is essentially the same exercise as a Romanian Deadlift but with one leg.

Deadlift

Conventional Barbell

Strength Standards (1RM)

  • Beginner - 77 kg

  • Novice - 111 kg

  • Intermediate - 152 kg

  • Advanced - 199 kg

  • Elite - 250 kg

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

  1. To get into position, push your hips back as you reach down for the bar. Allows the knees to bend naturally. If you are tall, have long legs, or limited hip flexion abilities, you may want to elevate the bar with a small box under each weight plate.

  2. Once you have made contact with the bar, secure your grip and engage your abdominals.

  3. Drive through the floor. 

  4. As you push through the floor with your quads, drive your hips forward as you reach the top.

  5. Return safely back to the starting position by hinging at the hip and controlling the bar as it returns back to the ground.

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The conventional deadlift — the king of all deadlift variations — It challenges the muscles around the hip, knee, and ankle. It also taxes the muscles surrounding your wrist, elbow, and shoulder to hold the barbell, but those joints do not contribute directly to the range of motion. As it has a primary focus on hip extension, it can be used while training back, legs,

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