Squatting Variations Should be Included In All Your Workouts to Maximise Results

Course Transcription: Find Out All The Squat Variations

Okay, lets look at the kettlebell squat. Now there’s three different holding positions for the kettle bell squat. You can either hold the kettlebell by the handles, elbows in nice and close. This is called the regular holding position. You can hold it upside-down. This is the goblet squat.

This is probably the second most difficult way to hold the kettle bell. And finally, you’ve got the racked position. This becomes one of the easiest positions to hold the kettle bell in, but I would say it’s the most difficult hold position when you first start off. So let’s just do the kettle bell squat, holding it in the easiest position, the regular position here. So feet shoulder width apart. You’re going to load the heels, so your weight is going to be on your heels. So you’re going to sit backwards like you are sitting back in a chair or as if you are wearing some ski boots. So just sit down. The knees are going to go outwards. Don’t let the knees cave in. Keep the chest up. Keep the bell close to the body. So we sit down.

You’re trying to get the thighs down to parallel, if you can with the floor because that makes sure you activate your glutes, your buttocks, properly. If you only get down to here, you will only be working your thighs and not your buttocks properly. So you want to get down nice and deep. Sit down. Sit back on those heels. You should have no weight on your toes at all. From here, drive up with the heels, pushing the crown of your head towards the sky. Push your hips forward and squeeze your buttocks. I’ll show you from the side.

So we sit back. Thighs down to parallel with the floor. Drive the hips forward and squeeze the glutes tight. So that would be the regular squat. We can try upside-down with the kettle bell close to the body. Elbows in nice and tight. So the squat will look exactly the same. Just a little bit more challenging on the shoulders, the second variation. The third variation and probably the most difficult is the racked squat. So we hold the kettle bell through the handle here. Wrists nice and straight. And the kettle bell sits in the soft part of the arm. Elbows in nice and tight and we just, almost relaxing the arm, keeping it nice and close to the body. From here, we sit down to that regular squat, following all the principles as before; knees going out, weight at the back of the body. Keep that chest up.

Now, because you’re loading one side, it’s going to work your core muscles a bit more intensely. You need to remember to switch sides as well. So make sure you do an even amount on one side and then an even amount on the other side. If you find this position too difficult on the shoulder, you can also bring the hand across to help you hold that kettle bell. The biggest mistake that I see in this holding position, people holding it out to the side. So keep it in nice and close to the body and keep this wrist straight. And you will be just fine with a kettle bell squat.

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