How to Master the Kettlebell Squat

Along with the Swing, the kettlebell squat is another huge exercise for hitting all those large muscle groups. Hitting these large muscle groups means a greater hormonal response along with metabolic effect.

In other words, great for fat loss and strength building. The Squat can be categorized as a pushing exercise, and so can be paired with the Swing for a dramatic effect.

 
Most people do not Squat well. The ability to squat requires adequate stability, mobility and patterning. Taking time out to work on these aspects can pay huge dividends to your Squatting and ultimately results.

Teaching Points

• Start the movement by pushing the hips backwards
• Keep the weight on your heels and outside of the feet
• Imagine you are in ski boots
• Widen the feet if you have mobility issues
• Feet turned out to approx 10 degrees
• Thighs must get to at least parallel with the floor
• Push the floor away from you on your way up
• Keep the back flat, chest up and look up
• Breathe in, hold and descend, breathe out on the way up

It is important to note that if you do not squat deep enough (thighs at least parallel with the floor) then you are not engaging your backside correctly.

Shallow squatting will only work your quads (thighs muscles) and not the largest muscles in the body your Glutes (backside). If you want big thighs and a flat backside than squat shallow, if not, get down there!

6 Kettlebell Squat Variations

Two Handed Squat

The easiest of the kettlebell squat variations. Hold the kettlebell in both hands with the handle pointing upwards. You will find it easier holding the kettlebell by the body rather than by the handle in this position.

Goblet Squat

Holding the kettlebell upside down and by the handle offers more instability to the holding position. Allow the kettlebell to rest against the chest if needed and keep the arms tucked in.
 

 

Racked Squat

Create an imbalance and rotation through the body by holding the kettlebell one handed and against the chest. The racked squat allows great transitions from one position to the next but does mean that you will need to squat equally on both sides.

Double Kettlebell Squat

Really load the body by holding a kettlebell in both hands. You can even link fingers if you wish but try to keep the elbows in and upper body nice and compact.

Pistol Squat or Single Leg Squat

The most difficult of the kettlebell squat variations. The kettlebell is held with both hands but the squat is performed on just one leg. The kettlebell will act as a nice counterbalance during the movement but does add additional resistance to the movement.
 

 

Deck Squat

An advanced kettlebell squat variation that requires very good hip mobility. The exercise is made easier with the addition of a kettlebell because it creates momentum on the way back up as the weight pulls you back onto your feet.
 

 

7 Kettlebell Squat Workouts

Workout 1

• Two Handed Kettlebell Squat x 30 secs
• Slow Mountain Climbers x 30 secs
• Repeat 5 times

Workout 2

• Kettlebell Swing x 15
• Kettlebell Goblet Squat x 10
• Rest 30 secs & Repeat 3-5 times

Workout 3

• Two Handed Kettlebell Squat and Press x 12
• Single Handed Deadlift x 8 each side
• Repeat x 3-5 rounds

Workout 4

• Racked Kettlebell Squat x 10 each side
• Racked Reverse Lunge x 10 each side
• Rest 30 secs & Repeat 3-5 times

Workout 5

• Single Handed Kettlebell Swing x 10 each side
• Squat and Press (Thruster) x 10 each side
• Rest 30 secs & Repeat 3-5 times

Workout 6

• Double Kettlebell Squat x 12
• Push Ups x 12
• Rest 60 secs & Repeat 3-5 times

Workout 7

• Kettlebell Pistol Squat x 5 each side
• Kettlebell Row x 8 each side
• Rest 60 seconds & Repeat 3-5 times