30 Day Kettlebell Squat Challenge

The squat is one of the most important movement patterns and together with this 30-day kettlebell squat challenge you can learn to master it.

The kettlebell squat not only strengthens 100’s of muscles at a time but also challenges your cardio, improves joint mobility and pumps vital nutrients around the body.

I’ve put together this 30 Day Kettlebell Squat Challenge in order to help you get the most from your squats and teach you how to progress the different movements safely.

What this challenge doesn’t do is take you from having very little squatting experience to being able to perform the pistol squat at the end, for that you should see my pistol squat progressions. I explain what you can use to replace the more challenging exercises below.

3 Steps to get started:

Accountability is important for the success of any workout challenge so:

Download the challenge by clicking here
Add in the comments below that you are “starting the challenge“
Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)

You will be performing a different squat workout each day for 30 days.

The workouts have been carefully planned so you can make it through the 30 days without taking a day off. However, everyone is different and so if you feel you desperately need a recovery day then please take one and skip that workout.

The squat exercises and reps get more challenging as you work your way through the 30 days. If you cannot perform all the reps or that particular exercise then simply perform what you can or use a different squat variation you feel more comfortable with.

The reps are designed to be performed in one go without taking a rest or putting the kettlebell down but if you need to perform the reps in 2 or 3 shorter blocks with rest in between then go ahead.

Each workout should take you minutes to perform so push hard and challenge yourself.

What kettlebell weight to use for the challenge

As with all resistance training, you should always use a weight that allows you to perform good quality repetitions but also challenges you.

Women will most probably use an 8kg or 12 kg and Men a 12kg or 16kg.

You can also vary the weight you use depending on the type of squat exercise you are performing that particular day.

For example, two-handed exercises (Goblet squat etc.) can be performed with a heavier kettlebell than the single-handed exercises (Thruster).

Learn more: Buying the correct type and weight of kettlebells

Should this challenge replace my regular workout?

You may already be performing other types of workouts or exercise regimes and are wondering how this challenge should be used.

Each workout should only take you a few minutes but for many, it will be very challenging. The fatigue will accumulate over the 30 days so don’t underestimate the workouts.

If you are a veteran of resistance training then you may be able to add this challenge to your existing program just be careful of overdoing things. As I said, the fatigue will build over the 30 days.

For many just performing this challenge on its own and staying active will be a great start. Consistency is more important than anything else so just completing this challenge will be a great springboard into other workouts and training habits.

Try to take each day as it comes and develop a habit of getting the workouts done, it will pay off in the long run 🙂

The 7 kettlebell squats used in this challenge

There are 7 kettlebell squat variations used in this challenge each using different muscles and requiring different skills.

Here are the 7 variations in order of difficulty:

1 – Goblet Kettlebell Squats

The goblet squat is the easiest kettlebell squat variation and great for beginners to use and to practice.

Holding the kettlebell in the goblet position helps to ease balance and strength deficiencies.

Most important is to ensure you squat deep enough so that your knees bend at least to 90 degrees. Failure to squat deep enough will overemphasis the thighs and under activate the buttocks (glutes).

Learn more: Complete guide to the kettlebell goblet squat

2 – Two Handed Kettlebell Squats

The two-handed squat takes the goblet squat and adds a two-handed press overhead.

Adding a press not only conditions the upper body but also adds more cardio intensity to the exercise.

At no point should you cut-short the depth of your squats in order to complete the recommended number of reps. If things get too much simply scale back to the goblet squat instead.

Feel free to interchange between the squat and press and just the goblet squat depending on how you feel during the required number of reps.

3 – Racked Kettlebell Squats

The racked squat takes the kettlebell from both hands and loads just one side.

Make sure to balance the number of squats evenly between left and right sides. If you are right-handed then start with your left hand first ensuring you work your weaker side first.

Never perform more reps on your stronger side than your weaker side.

If your arm begins to get tired then you can use your opposite hand to help hold the kettlebell in position.

Keep your kettlebell arm relaxed and elbow tucked in to avoid excessive fatigue, good technique goes a long way!

Again racked squats can be mixed with goblet squats if needed to complete the required number of reps.

4 – Kettlebell Thruster

The thruster just like the two-handed squat and press progresses the squat by adding an overhead press.

Keep the movement smooth, squat deep and use your momentum to drive the kettlebell overhead. The exercise should be performed in one fluid movement.

If you start to fatigue you can always resort back to just the racked squat to finish the required number of reps.

Learn more: Complete guide to the kettlebell thruster

5 – Kettlebell Deck Squats

The kettlebell deck squat is a challenging exercise that requires good hip mobility more than anything else.

If you struggle with the exercise do not panic, you can replace it with any number of alternatives, the easiest being the goblet squat.

Learn more: How to master the kettlebell deck squat

6 – Overhead Kettlebell Squats

The overhead squat is a more advanced exercise that requires good mobility in the upper back and excellent technique.

If you find the exercise too challenging then replace it with the racked squat or thruster.

Learn more: 7 Overhead static exercises for stronger shoulders

7 – Kettlebell Pistol Squats

The kettlebell pistol squat is the ultimate squatting exercise.

Pistol squats enable you to heavily challenge the movement pattern without overloading the spine.

This is an advanced exercise that I do not expect many people to be able to perform however, there are easier variations using assistance from a doorway or resistance bands and using no kettlebell.

I’ve only included a few workouts using the pistol squat so you can try it out and practice the movement.

Learn more: 5 progressions to master the pistol squat

3 Steps to get started:

Accountability is important for the success of any workout challenge so:

Download the challenge by clicking here
Add in the comments below that you are “starting the challenge“
Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)