How to Do
How to Do Squat with a Kettlebell
The squat with a kettlebell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the squat with a kettlebell.
Beginning
Beginning Squat with a Kettlebell
Stand with your feet slightly wider than shoulder width apart, holding a kettlebell in both hands where the bell meets the handle on either side, squat past parallel, then stand and push the kettlebell overhead.
Movement
Squat with a Kettlebell Movement
1. To begin, place the bell in the rack position (shown in video below).
2. Sink with hips level with knees or little lower with feet hip width apart and weight on heels.
3. To maintain your core engaged, keep your elbows up and your chest high. Drive your body up with your heels back to standing posture, then press the bell overhead.
4. Return to the rack position and repeat the squat.
5. Exhale as you descend and inhale as you ascend.
Benefits
Squat with a Kettlebell Benefits
With a single full-body movement, increases upper- and lower-body strength. Improves the core's ability to transfer force from the lower to the upper body, adding power to tackles, throws, and swings.
Exercise Aliases
Kettlebell Clean Squat, Kettlebell Front Squat, Kettlebell Squat and Press.
