How To Do Kettlebell Squats
Kettlebell Squats target the quadriceps, glutes and hamstring muscles.
This exercise will also activate the core muscles by having to engage the abdominals in order to support the lower back.
The slightly angled forward position of the upper body during the performance of Kettlebell Squats will also bring in the hips for additional support.
Kettlebell Squats not only build the leg and core muscles but are beneficial for those who to improve their performance in sports that require hip stability, mobility and balance.
These sports include surfing, tennis, golf, long distance running, skiing and boxing.
Kettlebell Squats How To
- Lift a pair of kettlebells to your upper chest. Keep your elbows angled in, your wrist tight and the kettlebells braced against your upper chest. You can clasp your fingers together if you want to for better stability.
- Assume a shoulder width position, feet angled out. Pull your ribcage down to contract your abs and tighten the core area. Chest out and maintain a small arch in your lower back.
- Inhale then initiate the squat by bending at the hips then flexing your knee.
- Continue the descent until the top of your upper thighs are parallel to the floor or if the hip crease is below the knee crease.
- Exhale then squat up by pushing your feet through the floor, extending your knees and hips. Keep your core tight throughout the movement.
- At the top, establish position, inhale then begin the descent for the second rep.
- Repeat the movement until you have hit the targeted number of reps.
Form and Variation
Kettlebell movements are about balance and stability. If you are not comfortable with kettlebells, start out with a single kettlebell front squat.
Lift one kettlebell, brace it to your chest and extend one arm straight out for balance then squat.
It is very important to keep the kettlebells braced against your upper chest when doing Kettlebell Squats.
Having the kettlebells in front will put your upper body in a slightly forward angled position for better balance and stability.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps