Uploaded July 2026 | Updated September 2026, 2 weeks ago
I'm nothing if not completely random with what I post... this is a kettlebell tibialis anterior raise.
The shape of the kettlebell allows for a good stretch at the bottom, and a leverage-based contraction as you come to the top (the bell part contacts the bottom of your foot as you bring the toes back).
Just hook your toes through and sit back on the bench so that the lower calf is resting near the end.
This position allows full freedom of movement at the ankle to allow the weight to pull down and effectively stretch the tib anterior.
I'm using a 25 lb kettlebell here... you don't need to use a lot of weight, so go light enough that you can get a good stretch and a full range of motion all the way to the top.
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fitstep.com/goto/mass/youtube.htm
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The tibialis anterior is a muscle that you probably don't care about... until you need to.
This is actually an important muscle...
- If you're a runner and want to prevent shin splints (which I had when I used to be a long-distance runner in high school and they're horrible).
- Or you're an athlete that runs lot and want cleaner running mechanics,
- Or if you're interested in having stronger ankles just in general
There are specialized bars and equipment that do essentially the same thing, but this setup means you don't have to buy those things... you can just use a normal kettlebell and it works awesome.
You can do a set or two of these at the end of each workout (I like moderate reps but relatively higher reps are good) or if you have a kettlebell and bench at home, you can do them whenever. It's a small muscle that recovers quickly.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
I'm nothing if not completely random with what I post... this is a kettlebell tibialis anterior raise.
The shape of the kettlebell allows for a good stretch at the bottom, and a leverage-based contraction as you come to the top (the bell part contacts the bottom of your foot as you bring the toes back).
Just hook your toes through and sit back on the bench so that the lower calf is resting near the end.
This position allows full freedom of movement at the ankle to allow the weight to pull down and effectively stretch the tib anterior.
I'm using a 25 lb kettlebell here... you don't need to use a lot of weight, so go light enough that you can get a good stretch and a full range of motion all the way to the top.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
The tibialis anterior is a muscle that you probably don't care about... until you need to.
This is actually an important muscle...
- If you're a runner and want to prevent shin splints (which I had when I used to be a long-distance runner in high school and they're horrible).
- Or you're an athlete that runs lot and want cleaner running mechanics,
- Or if you're interested in having stronger ankles just in general
There are specialized bars and equipment that do essentially the same thing, but this setup means you don't have to buy those things... you can just use a normal kettlebell and it works awesome.
You can do a set or two of these at the end of each workout (I like moderate reps but relatively higher reps are good) or if you have a kettlebell and bench at home, you can do them whenever. It's a small muscle that recovers quickly.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
