Build the muscles that make up the posterior chain: the glutes, hamstrings, and lower back.

  1. For kettlebell dead walk, keep the front leg extended, the lower back arched as much as possible, and push the hips back when you go down. You want to feel the hamstring of the front leg being loaded. When you stand up imagine dragging the floor back with your front heel.
  2. For the kettlebell walking lunges, take long strides to involve the posterior chain more. Use a slight forward lean along with the wider strides to increase posterior chain activation. Start every rep from a dead-start (kettlebell on the floor) and initiate the lift by squeezing the front glute.

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