Leg power and strength are common goals among weightlifters, athletes and fitness class participants. Various methods to gain leg strength include free weights, weight machines, body-weight exercises and jump-training exercises. Hindu squats and kettlebells can also be used to improve lower body strength. Speak with your doctor before performing the exercises, especially if you suffer from any knee discomfort.
History
Hindu squats originated with Indian wrestlers and athletes in an effort to increase their leg strength and endurance. Kettlebell training originated with Russian strong men in an effort to increase their flexibility, endurance, strength and balance.
Muscles
A kettlebell deadlift is a squatting exercise that targets the backside, quadricep and back muscles. A Hindu squat targets the backside, quadricep, back and when performed on the toes, the calf muscles. Your lungs will also be used during these workouts, as the exercises are performed at a faster pace than traditional strength training. The American Council on Exercise reports that kettlebell training is a high aerobic exercise, meaning increased lung use to transport oxygen, burning approximately 13.6 calories per minute.
Feet and Knees
When performing a kettlebell dead lift, your entire foot remains in contact with the floor. You stand with your feet hip-distance apart and keep your heels in contact with the floor as you bend your knees and lower your hips not beyond a 90 degree angle. Your knees remain in line with your heels.
For a Hindu squat, your heels lift off the floor. You stand with your feet hip-distance apart, but as you lower into the squat, shift your weight to the front of your foot, lift your heels off the floor and lower your hips to your heels.
Arms
Your arms begin extended out in front of your body for a Hindu squat. As you lower your hips, pull your arms in to your sides, as if you were rowing. When you reach the bottom of the squat, swing your arms out in front of your body to aid in returning your body to standing.
Your arms will remain at your sides for a kettlebell deadlift and you will be holding one kettlebell in each hand. Your arms will not vary from this position throughout the movement.
Breathing
When performing a kettlebell deadlift, ACE reminds you to exhale as you stand up and inhale as you squat. This correlates to exhaling on the exertion portion of the workout and keeps your blood pressure low.
When performing a Hindu squat, Matt Furey, author of "Combat Conditioning," reminds you to exhale on the lower portion of the squat and inhale as you stand tall. He reasons that as you lower toward the floor, your diaphragm, torso and abdomen compresses to force an exhalation.
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