Kettlebell Squats

Build powerful legs with these kettlebell squat variations designed for building power, strength and endurance with your legs

LEARN SQUAT VARIATIONS

The Goblet Squat

Foundational movement in learning kettlebell movement, it strengthens & promotes strong, healthy legs, back, core, arms, shoulders and ankles

 

Designed For Building Powerful Legs & Core

Strengthens

 Legs, back, core, arms, shoulders, ankles

Set Up

Use two arm clean to bring bell into starting position with hands grasping outside of handles, bell is not touching the chest, feet hip width apart, toes can point out as long as knees track toes

Key Points

Keep chest up and bell away from chest to work the arms and core. Keep elbows to the inside of the knees at the bottom of the squat to prevent chest falling forward. Drive through heels to propel up and slightly push knees out as you rise back to standing and finish the hip extension with tighter glute contraction.

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One Arm Front Squat

Strengthens: Quads, hamstrings, glutes, arms, core

Set Up: Clean kettlebell(s) into rack position with fully inserted hand position

Two Arm Clean Squat

Strengthens: Legs, arms, grip, core

Set Up: Hip width stance with kettlebell between the feet

 
 

Squat Clean Press 

Strengthens: Legs, arms, grip, core

Set Up: Hip width stance with kettlebell between the feet

Split Squat

Strengthens: Quads, glutes, hip flexors, hamstrings

Set Up: Deadlift 1-2 kettlebells off the floor and hold 

Cossack Squat

A foundational movement designed for endurance in sport lifting

Strengthens: Hips, hamstrings, quads

Set Up: Clean one or two bells into the rack position.

Key Points: Take a big lateral step and bend through one leg while keeping the other leg straight. Lower the hips as far as you can provided the spine remains neutral and the knees track the toes. The movement should feel like a squat on one leg, and a stretch on the other. Drive off of the bent leg to step the legs back together and complete the repetition.

 

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Overhead Squat

Strengthens: Hamstrings, glutes, quads, core, shoulders, upper back

Set Up: Clean or snatch the kettlebell(s) into the overhead position.

Applications: The overhead squat is a feat of strength and mobility. This improves hip mobility and strength, shoulder function for overhead lifts, and core stabilization.

 

Key Points To the Goblet Squat

Build powerful legs and core for the basis of other kettlebell movements

Strong legs and core are the key to progressing to other kettlebell movements. The Goblet Squat is the perfect movement for developing both of those muscle groups.

Additionally, goblet squats promote mobility as well as healthy lower back, ankles and hips when performed correctly. 

In order to perform this movement use two arm clean to bring bell into starting position with hands grasping outside of handles. The kettlebell should not rest or touch your chest but should be held in front of you. Engage the core to hold the kettlebell in this position. Your feet should be hip width apart and your toes can point out as long as knees are pointed in the same direction.

In order to perform correctly keep your chest up and kettlebell away from your chest to work the arms & core. Your elbows need to be inside of the knees at the bottom to prevent chest falling forward. When you arise, drive through heels and slightly push knees out as you rise back to standing and finish the hip extension with tighter glute contraction. Pull yourself into the bottom position with your legs rather than dropping or bouncing to the bottom of the goblet squat. 

Avoid Common Errors: Do not let your chest fall too far forward by the weight. Also, avoid pulling the kettlebell too close into chest. Make sure to squat all the way down, set and then come back up rather than bouncing at the bottom

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