7 Kettlebell Moves to GROW YOUR LEGS!

[@learntoloveyournaturalbody5317]

This guy knows his shit. Respect.

[@otagoaerial1868]

This was possible one of the best coaching/demonstration videos I have watched over many years. This is an expert showing us how it is done 👍

[@marcusfilly]

Glad it was helpful!

[@NormDanCe]

Competent, smart and natural approach. AS ALWAYS. Super pragmatic knowledge. Plus: he knows what's he's saying, and doesn't lollygag around saying it. The love of sharing can be sensed through your content! Very appreciated Marcus! Cheers!

[@marcusfilly]

Norman you just made my day with this comment. Much love.

[@Othimbo]

This is absolutely golden ... all these exercises are brilliant! Peace from Denmark 🇩🇰

[@marcusfilly]

Thanks for the love

[@sussybaka7150]

This is a great workout and I'm definitely seeing results! Thank you so much!

[@rShakeford]

Back in the day I used to look up to you, Chelsea Ryan, and others on the OPT training blog. Great to see you're still looking great as always.

[@chrisendezzm2755]

This is literally one of the best videos on kettlebell training on youtube a master and atrist at his craft thank you brother 1 million subs coming your way keep at it thank you again

[@konkyolife]

If you work out like this, you’ll be working out and healthy well into your 70’s. No practical need to overload on squats and deadlifts. This guy knows.

[@marcusfilly]

There is a lot of truth to that.

[@TheGhostofMrArthurs]

wait wait wait wait. You mean to tell me, that all those mongoloid powerlifting looking guys that dont do anything but comment on Planet Fitness videos about "You aint DLing if you aint screaming!" are full of it? And you DONT need to squat 800, DL 600 and bench 400 while sucking down a gallon of protein water in between sets? Eyes are open now

[@themindhelp9584]

@@TheGhostofMrArthurs 🤣🤣🤣🤣🤷🏽‍♀️🤷🏽‍♀️🤷🏽‍♀️

[@bobsease5743]

I’ve been in the PERSIST PUMP program about 6 months and really enjoy it! Always great content and these 7 KB leg exercises are no exception. Can’t wait to give them a try at Monday’s workout!

[@marcusfilly]

Great to hear!

[@XxIsolationistxX]

I recently picked up a 35lb kettlebell and a pair of 30lb for farmer walks. Your channel and EveryGotdamndre constantly inspire me to pick those up and just keep moving with them.

[@debbiedeakin7763]

I absolutely agree with the concept of using a hand to balance in the split squat. I've been doing one legged Romanian deadlift with kettle bell recently and really need one hand to balance whilst getting the hang of it

[@naserianmanyando9849]

Tried this today! Such a great combination of exercises and the sequence is perfect! Definitely going to incorporate it into my workouts. Thank you for doing what you do!

[@thatdude610]

WOW - glad i found this channel. This is the only channel i found that instructs the whole process with explanations on why your are doing the workout, muscle groups you are targeting, benefits of the exercise, form and modifications. Liked and subscribed

[@marcusfilly]

Thanks so much for the kind words. Glad you're finding it helpful

[@brentperez4700]

I love the simplicity! This is exactly what I was looking for. I’m enamored with kettle bells and I’m burned out on going to the gym these days. Great workout Thank you som much!

[@marcusfilly]

Awesome! Kettlebells are one of the simplest and most efficient ways to train.

[@AguyR1401]

This is gold 🏆 I've been awfully creative with my backyard lifting since the lockdowns, and yet most of these are new to me! I offer you my subscription good sir 😉in the hope that your channel becomes more popular!

[@marcusfilly]

This is such a nice compliment and I appreciate the SUB!

[@lebe-stark]

Great video with some very solid exercises! - Gregory

[@marcusfilly]

Glad you like them

[@Alex-ej3by]

Im actually looking forward to this your content is pretty on point!

[@marcusfilly]

This one I’m very excited to release. I know these 7 moves are going to help upgrade your leg day

[@en1148]

🔥👏 thank YOU brother 🙏

[@marcusfilly]

@@en1148 my pleasure.

[@spicypunch6029]

I don't know why everyone say you need heavy weights and a barbell for Training you legs. One kettenbell is more then enough. Usualy i only do 4-5 sets of Bulgarien split squats and 5 supersets of goblet squats and swings. If my legs dont feel tired i do a combination of lunges and Swing

[@tgray0379]

I love these videos! I have now incorporate unilateral training into my workouts and I am already seeing fantastic improvements! Thanks for all this wonderful content!

[@marcusfilly]

Great to hear! Keep it up

[@yusufqcqnz]

Thanks for this, need this to strengthen knees, had meniscus surgery and my therapist told me about your channel. Just subscribed. Love from the big apple NYC.

[@marcusfilly]

Awesome, love to hear it. Good luck with your recovery!

[@michaelcale272]

Really appreciate the detail/ will be incorporating this into my routine

[@guigreco7344]

Best coaching ever.

[@bzmirza]

Those are some good leg kb variants to break the monotony of traditional movements. great content Marcus. keep it coming.

[@marcusfilly]

happy they helped

[@Franciscoeremus]

One more Sunday with Filly, I was expecting kettlebell legs exercises, thank you!

[@marcusfilly]

Glad I could deliver

[@jaredhollis1394]

Just what I needed. Going to add these to my regiment. Awesome video!

[@marcusfilly]

Awesome! Follow along to see all our educational content.

[@aninditachatterjee9975]

You are a great coach , will incorporate all these moves as the pandemic second phase has struck India . I only have dbs and kbs at home to train , so found these to be very relevant 🙏

[@marcusfilly]

I’m so sorry to hear of the challenges in India. Stay safe and keep training

[@conradheydenrych7498]

Marcus Filly, you have a lot of very good content on KZbin. This video as well as the one with 36 kettlebell moves, I found very helpful. Concise, yet comprehensive instructions with rather excellent demonstrations. So much so, that finally after 4 years of KZbin tutorial trial and error, I have my kettlebell swings sorted. So, thank you and well done - high fives all round. But, enough about you, let's talk about me. I have two questions: 1) Is one 16kg kettlebell enough for a sensible workout? 2) When performing the single-arm, staggered stance kettlebell swing, should the back foot be flat, or on the toes?

[@flowpom]

1. 1-1/4 Goblet cyclist squat 10-15 reps x 3-4 sets (heels elevated) 2. Rear foot elevated hand supported split squat 10-10 reps x 3 sets 3. Goblet Box Pistol Squat 6-8 x 2-3 sets 4. Single leg KB hip thrust 15-20 reps x 2 sets 5. Curtsy drop lunge 10-12 reps x 2-3 sets 6. Low handle cossak squat 15 reps/L x 1-2 sets 7. Deficit KB Romanian Deadlift 10-12 reps x 2 sets de nada! I would recommed to adapt your reps range to your KB to stay in 1-2 reps short to failure range and splits all those sets in 2 - 3 days per Week choosing complementary exercices that focus on antagonist muscle and starting by the most challenging (highest intensity shortest reps) one

[@LorenzoKiki]

Sorry, no timestamps no like.

[@saltydog4716]

This video is incredible, big thank you my guy!

[@marcusfilly]

Glad you liked it!

[@Lolslos90]

Just tried this program, my leg are so sore😁😁😁😁. Thanks a lot Marcus. Greetings from France 🇫🇷

[@marcusfilly]

Fantastic!

[@mrdesperate1]

I only have 1 kettlebell and it weighs 71 pounds, so these moves are perfect. Awesome!

[@marcusfilly]

i would say the 70 would be great for these.

[@KettlebellKingsAustin]

Great tips here!

[@marcusfilly]

Thanks for the consistent support team

[@letom.359]

Indeed...👏👏👏

[@marcusfilly]

@@letom.359 Much love my friend

[@DianaLopez-90]

I Love Functional Body ♥️ Thank you Marcus! 💪💪

[@realdeal139]

Great video and professionalism

[@marcusfilly]

Thank you for the positive feedback

[@adrian123888]

THE BEST content. Thank you.

[@alexanderthegrape5370]

GOLD!! thank you bro!! New subscriber too!

[@dramatymerealworld]

Marcus is the GOAT!!!! FOLLOW HIS NUTRITION AS WELL🔥🔥🔥🔥💯

[@goprimate]

I loved this, really like your approach Marcus! I had never thought about the Goblet Box Pistol and the single leg hip thrust with the kettlebell, will definitively incorporate those! Thanks for sharing💪🏽

[@jasoncalicaveman]

Solid info brotha❗️💪

[@louisholland3057]

Squat 3 times a week 5x5 and add weight incrementially. Do that until de-loading doesnt help you break plateaus. You will get much stronger and grow more muscle that way.

[@louisholland3057]

You should be good for 6-12 months. Works for beginners up to intermediate lifters roughly speaking #startingstrenght#rippetoe#

[@marcusfilly]

True. And for those that don’t have a lot of equipment then they can supplement with these movements.

[@BrandonChapin]

Thanks for sharing on youtube!

[@marcusfilly]

You bet

[@steaknegg86]

Great video. Thank you. Can you please provide a link for purchasing those black adjustable platforms. 🙏

[@RealityMFiction]

Thanks. I was looking for some new exercises to use with my Sandbell and these are perfect.

[@busyrand]

Well, this was Brilliant!!! I'd have never come up with these movements myself, and when I've seen them before I didn't see the value in doing them.

[@marcusfilly]

I’m glad they helped.

[@jofepix]

Dude! These are great! Thank you very much

[@marcusfilly]

Glad you like them!

[@佳輝黃]

Nice exercises, I like them. Thanks.

[@marcusfilly]

You're welcome!

[@rocker8692]

Its also good to work on your balance too.

[@marcusfilly]

I couldn't agree more!

[@padelisperos]

Hey Marcus ! Awesome content keep it up! Any calf exercise to suggest to add to this kettle bell workout? ✌️✌️

[@urigellarfella3680]

Great stuff

[@marcd2743]

Hey Marcus great instruction! Thank you!

[@marcusfilly]

Glad it was helpful!

[@brummyguy3716]

Great content, explanation and demonstration.

[@marcusfilly]

Thank you. I’m happy to hear it was useful

[@coachnate5747]

As a hockey sports conditioning coach, i utilise balance exercises whenever I can with my clients

[@marcusfilly]

Awesome!

[@rthreat0895]

The split squat and glute thrusts are going into my routine. It's cooler with a kettlebell than a barbell.

[@marcusfilly]

Let me know how they go!

[@freetimeJam]

THANK YOU!

[@marcusfilly]

Thank you for being here.

[@KettlebellMaxxin]

Curious if you have or would be willing to teach us on how to master a cossack squat. I've been working on my flexibility for, but something still feels off.

[@cesartrevino3931]

More kettlebell isolated exercises please.

[@marcusfilly]

I will for sure. Next up is a chest focused day!

[@cesartrevino3931]

@@marcusfilly thank you for your support!!

[@justsayp25]

I love these! Thank you!

[@marcusfilly]

Glad you like them!

[@perniciouskitten]

I follow you on Instagram but it's nice to see a youtube video. Nice format, great explanations. looking forward to seeing more.

[@marcusfilly]

I love this platform for longer content

[@gillisa1972]

Awesome video! Marcus, thank you for sharing.

[@marcusfilly]

My pleasure!!!

[@CimmerianKG]

As an older athlete dealing with damage from an athletic career, I am finding your videos very helpfull for maintaining training volume while minimizing aggravation of previous injuries. Your communication style is very accessible. For the Pistol squats, what boxes are you using?

[@marcusfilly]

I’m so glad they are helping. These boxes are from BC Strength

[@jb-ks9kh]

Excellent video, good effort, will definitely try these, thanks

[@marcusfilly]

Let me know how they go!

[@fernandog.merlos5849]

Hi, I have discovered your channel now and I have subscribed. It motivates me and teaches me a lot. I am incorporating several exercises from your videos into my workouts. But I am missing to train at home an adjustable box like the one you use when you do the pistol squat? BC? I would like to buy something like that in Spain. Best regards and thanks for so much information.

[@letom.359]

I also believe the staggered poses help on focusing and loading on the muscle. 👏 Thank you,I 'll have an interesting leg day! 💪

[@marcusfilly]

it definitely does. i consider this the value of mind muscle connections

[@TheRrsierra68]

Great exercises, I Will include in my routine, for sure it will work my legs as hell. Thank You, I subscribed best regards from GDL México.💯👍💥

[@marcusfilly]

Awesome! Thank you!

[@thatdude610]

@Marcus Filly - Awesome coaching! If you don't mind sharing, what are the step up platforms you are using in the vid?

[@marcusfilly]

They're from BC Strength. Here's a link: www.bcstrength.com/products/blocks

[@rockyp3917]

In my early teens the only leg exercise I did was 60 squats in 1 minute. This made my quads grow huge.

[@themindhelp9584]

How about your glutes???😅😅😅😅 Im aSking....as a girl...🤣🤣🤣don t get me wrong🙏

[@rockyp3917]

@@themindhelp9584 Walking lunges

[@themindhelp9584]

@@rockyp3917 thank youuu🥰

[@LoveHandlesss]

Excellent video!!

[@marcusfilly]

Glad you liked it!

[@carlapereiraj]

great content guy. Thanks

[@Artur-tv7sq]

Great stuff 🤙🏽

[@rianab8032]

What a nice and clear workout. 😊

[@marcusfilly]

Thank you!

[@larsnystrom6698]

Nice exercises!

[@marcusfilly]

Glad you like them!

[@juanpablopolo245]

love these kind of videos! thanks for the great information, I will definitely try these moves.

[@marcusfilly]

Thanks for the feedback. Let me know how these moves go.

[@Benjaminhannoff_thewolf]

Thanks king

[@marcusfilly]

Thank you!

[@futbol1972]

I do have a power rack, barbells etc, however I have 2 lower back buldging disk and a bad knee (arthritis). So I don't do barbell squads but I was wondering if I should get a loadable plate handle or the pro series power block kettle bell handle since I already have power block adjustable dumbbells to do goblet squats, wall squats and some of the exercises I saw on this video to build my legs?

[@rasecsajor3699]

Great video format keep it simple keep it coming 😎🇺🇸

[@marcusfilly]

You got it. More to com

[@kenyanettingham1818]

Thanks for the details 😀

[@marcusfilly]

My pleasure. Glad it helped

[@emaddarawsheh7420]

Thanks for sharing bro....I was looking for something like this to train my legs with bad knees

[@marcusfilly]

Excellent. Here you go

[@DarthVader-xk4qv]

Great video full of interesting and useful information. Ill give thos a go, many thanks.

[@marcusfilly]

Be sure to Let me know how it goes

[@haledragon1]

Took me no time to like this and subscribe to the channel!!! Awesomeme content thank you so much!!!

[@marcusfilly]

Thank you for the sub.

[@maryrom1]

Love this video! Thanks for sharing your knowledge

[@marcusfilly]

Hey I’m so glad to hear that. Thanks for the feedback

[@nassir235]

Hey Marcus I am trying to figure out what socks brand are you wearing in this video? Please let me know since I am trying to change my sock collection And btw I love your content

[@nathaliethomas9719]

Very insightful.

[@marcusfilly]

🙏🏼 I hope this was helpful

[@josenieves582]

Great stuff! Doing this after work

[@RideGirl7]

Hey there Marcus, what type of shoes do you recommend for lifting specifically for leg days? Have you tried Xeroshoes? Thanks

[@UNGETABLE7]

Great content and demonstration! Subbed!

[@themindhelp9584]

I be been doing most of these exercises with a 24kg kb....they re definitely working for my legs😌

[@marcusfilly]

I’m glad they are helping you out

[@themindhelp9584]

@@marcusfilly 🥰🥰

[@leboxlasarre6457]

Thank you MArcus! Real helpful! :)

[@marcusfilly]

I'm so glad this is helping you and others

[@leboxlasarre6457]

@@marcusfilly i hope your gym opens back soon if its not yet :)

[@Rureal42]

Great vid, just got yourself another subscriber. 👍

[@armystrong264]

I’m not sure what happened somehow when I retired from the military, one leg is more toned and slimmer and the other leg and arm are a few cm bigger or maybe 1/2 in bigger and flabby. What do I do to fix this please?

[@donbypiso486]

Great channel! What do you think about the single leg hip thrust done on a Swiss ball? I don't have a bench and the instability of the ball would recrute more...

[@jprince3]

Thank you

[@itsamesalvatore]

For the split squat is it ok to swap the hand holding the kettlebell to the opposite side? I find when its on the side with the leg up i can keep a better balance and activate that muscle more. I guess holding the bar does the same thiny i juat wonder if either is better or worse 🤷

[@marcusfilly]

Sure, you can switch sides if you're feeling like you get more out of it.

[@NaXuSGaming]

Super good video, thanks marcus. I only have a 28kg kettebell, I felt it was too heavy for squats (to hold it properly) and too heavy for split squats. But now I guess I'll try these moves

[@marcusfilly]

Definitely. There are lots of ways to use the 28kg.

[@TheDanpearcedp]

Hey Marcus, would you use this as one full leg session or split it up into 4/5 exercises per session?

[@erncollects]

What kind of adjustable stepup risers are you using / would recommend?

[@marcusfilly]

These are from BC Strength

[@shantanusapru]

Just discovered your channel w.r.t. KBs. Instantly liked your content. On point. Scientific/logical. Effective. One question: W.r.t. the Cossack squat, I usually do these either with a unilateral/asymmetric front rack position or as a goblet (symmetrical) loading, and find that these hit the legs quite nicely as well. Your variation was new & seems interesting! Any preferences, or would you recommend all 3 variations? Thank you!

[@marcusfilly]

I’m about to release a Cossack squat video Sunday specifically breaking it down. I like all the loading variations you mentioned.

[@shantanusapru]

@@marcusfilly Cool! Look forward to that video! Thanks for replying!

[@justinstevenson4168]

Love the content! What are those adjustable black boxes that you are standing on?

[@marcusfilly]

These are from BC Strength

[@weedlike2present]

Fantastic content

[@marcusfilly]

Thank you. I appreciate the compliment

[@alexg4284]

Thanks for this, very useful

[@marcusfilly]

Thanks for the feedback

[@alvinbmorgan3776]

Useful stuff!!

[@marcusfilly]

Thanks, Alvin. I'm glad it is helpful