The Kettlebell Deck Squat or Rolling Squat is one of my favourite kettlebell exercises that transitions from standing to the floor and back again.
You can use the kettlebell deck squat by itself for a quick workout or even better combine it with another kettlebell exercise for a full body workout.
Let’s get started:
Benefits of the Kettlebell Deck Squat
The kettlebell deck squat activates most of the muscles in the body making it very effective, including:
- Improving full body joint mobility from head to toe
- Strengthening the core muscles of the waist and glutes
- Increases cardiovascular output as you shunt blood from vertical to horizontal positions
- Develops movement skills and proprioceptive control
- Burns calories and increases your metabolic rate
- Adds muscle and tone throughout the body
The kettlebell deck squat not only offers all of the above benefits but it’s also a lot of fun to perform.
How to Perform the Kettlebell Deck Squat
You begin the kettlebell deck squat standing with the kettlebell held in front of you with both hands.
Take a deep squat keeping your heels on the floor and chest up.
Once you reach the bottom of the squat roll backwards keeping your feet firmly planted on the floor.
Take the kettlebell over the head and drive the hips up to perform a bridge. Be careful here not to overextend the hips and arch the lower back.
Next using the momentum of the kettlebell throw your arms forwards and into the bottom of the deep squat position.
Finally stand back up to the starting position keeping your heels on the floor.
Good hip mobility is essential in performing this exercise. If you cannot perform a good quality squat then you will struggle with this movement.
If you struggle with the depth of the squat then keeping the feet wider will enable you to sit the hips back easier.
Struggle with the squat? 7 kettlebell squat variations you need to know
Watch a video of the kettlebell deck squat exercise below:
Kettlebell Deck Squat Variations
Once you have masted the basic deck squat (as shown above) you can practice a few other more challenging variations:
- Deck squat to two hand overhead press
- Deck squat to rolling overhead toe touch
- Pistol deck squat using just one leg
- Jumping deck squat
Have fun with the kettlebell deck squat but remember never to sacrifice good form just to perform a more advanced movement.
Learn more exercises: Top 7 floor based kettlebell core exercises
Kettlebell Deck Squat Workout
Once you have mastered the kettlebell deck squat you can start adding it to other kettlebell exercises like this:
Full Body Kettlebell Workout
- Kettlebell Swings x 10 reps
- Kettlebell Deck Squat x 1+ reps
- Repeat adding 1 rep
The above workout is performed by completing 10 kettlebell swings followed by 1 kettlebell deck squat, then 10 swings and 2 deck squats, 10 swings and 3 decks squats and so on.
Continuing adding 1 deck squat until you cannot complete anymore.
You can perform the workout for time (eg. 10 minutes) or until you reach a certain amount of reps (eg. 10 deck squats).
Want more? 12 kettlebell workout formats for you to try
Conclusion of the Kettlebell Deck Squat
The kettlebell deck squat is a fun full body exercise that will challenge your mobility, core, strength and cardio.
You can perform the deck squat either by itself or mix it with other kettlebell exercises to perform a challenging full body workout.
Once you are proficient at the deck squat you can progress it further with more advanced variations like adding a press or performing the pistol deck squat.
Take care and enjoy this fun and highly effective kettlebell exercise.
To see more posts about knee bend workouts, go here.
Have you tried the kettlebell deck squat? Let me know more below: