Kettlebell Squats | osn1

Kettlebell Squats

Kettlebell Squats

Step up your squats by adding some weight to the mix!

Kettlebells squats are a great way to build muscle in your back, glutes, and legs. They are also helpful in preparing you for more difficult exercises like barbell squats. Kettlebell deadlifts are also highly effective muscle-building exercises but should be attempted only after the kettlebell squat has been mastered.

Just remember: always stay safe by making sure you've got the right form.  Here’s how to do it:

Kettlebell Squats:

  1. Stand with your feet apart shoulder-width. Grip the sides of the kettlebell handle and hold it to your chest.
  2. Bending at the knees, bring your butt down as far as you can- just as you would with a regular squat. Make sure to always keep your back straight and never let your knees go forward past your toes.
  3. If you are having lots of trouble with this it is a sign that either you are using too heavy of a weight, or you need a little bit more practice with regular squats. Stop immediately if you experience any sharp pains in your muscles or joints.

 Kettlebell Deadlifts:

  1. Stand with your feet apart shoulder-width. Unlike squats, deadlifts require you to hold the kettlebell by the top of the handle rather than the sides. Hold the kettlebell at thigh length, arms extending down and palms facing in. Do not lock your elbows, but make sure that they are not bending during the exercise either.
  2. Keeping your back straight and knees in place (not lunging forward), bend at your hips bringing the kettlebell almost to the ground.
  3. You should feel this exercise in your abs, glutes, and hamstring muscles. If you are feeling it in your upper back, shoulders, or arms, this means that your form is off. Try practicing the form slowly without any weights first to get the hang of it, then try with the weight again.