Kettlebell Squat

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The Kettlebell Squat

Kettlebell Exercise Information

The Kettlebell Squat is a Loaded Exercise upon which the following exercises build:

  1. Double Kettlebell Overhead Pistol Squat
  2. Kettlebell Goblet Pistol Squat
  3. Double Kettlebell Bottoms-Up Squat
  4. Double Kettlebell Racked Pistol Squat
  5. Double Kettlebell Racked Squat
  6. Kettlebell Frontal Raise Pistol Squat
  7. Kettlebell Racked and Overhead Pistol Squat
  8. Single Kettlebell Overhead Pistol Squat
  9. Single Kettlebell Racked Pistol Squat
  10. Kettlebell Squat to Overhead

Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Squat can be found below.

There are many kettlebell squat variations, some vary in stance, and others vary in grip or location of the arm. There are racked squats, overhead squats, a mix between the two, single or double kettlebell, frontal holds, and unilateral squats like the pistol squat.

Speed/Tempo/RPM

The fastest squat variation is the squat thruster, however, it does depend on how much load is added. The slowest squat variation is the double kettlebell racked squat with heavy weight. As with any exercise variation, the squat first needs to be mastered at the absolute slowest pace. Building speed upon a bad squat will result in knee, hip, and even ankle issues. Issues in the lower body can travel to the upper body (spine).

RPM

Slow tempo:

4RPM for the Kettlebell Squat at a fast tempo.

Fast tempo:

28RPM for the Kettlebell Squat at a fast tempo.

Alternatives

Alternatives for this exercise are:

Common Mistake(s):

Kettlebell Squat

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This is a root exercise upon which exercise variations build.

Also know as: Any Kettlebell Squat

This is a: Loaded Exercise

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Related Video(s):

Kettlebell Squat Thrusters

Double Kettlebell DEEP Racked Squat

How to Narrow Kettlebell Goblet Squat

Breathing for Kettlebell Training

Exercise Photo Gallery

Kettlebell Squat

Photos

This is a collection of photos related to this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Squat exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Muscles Used:

If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..

Exercise Variations

Exercise variation(s) that are based upon this exercise:

  • Double Kettlebell Bottoms-Up Squat View
  • Kettlebell Pistol Squat View

Lateral Info:

Bilateral Exercise, Bilateral Load, Unilateral Exercise, Unilateral Load

Exercise Benefit(s):

Flexibility, Flexibility Ankle, Flexibility Hip, Flexibility Knee, Strength, Strength Ankle, Strength Back, Strength Core, Strength Hip, Strength Knee

Body Position(s):

Squatting, Standing

Exercise Speed(s):

Explosive, Fast, Normal, Slow

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