Performing Kettlebell Squats for Leg Shaping, Strength and Flexibility

Using a variety of kettlebell exercises can add new dimensions to your training regimes. Not only are they functional but can also be fun.

A very good exercise for the legs are Kettlebell squats which target the large muscles in the legs and backside (quads, hamstrings and glutes) if performed correctly. The more correctly you apply form when choosing the proper weight for your needs, the more comprehensive impact this exercise will have on the legs.

To perform the kettlebell squat correctly:

1. Lift the kettlebell with your left hand, feet shoulder width apart starting in the position below.

1.Kettlebell-single-arm-front-squat

 

 

 

 

 

 

2. Bring the kettlebell into the rack position. Keep your left elbow by your side, your weight in front of your left shoulder, and your palm facing in. Avoid wrist banging by keeping the kettlebell close to your body as you lift up the center and turning the hand inside the bell handle as you lift before you reach the rack position.

Variation: Extend the arm out parallel to the floor to cradle and support the kettlebell in the final rack position.

2.Kettlebell-single-arm-front-squat

 

 

 

 

 

 

3. Push your hips back and slowly lower your body into a squat until your thighs are parallel to the floor. The parallel movement will improve the impact.

3.Kettlebell-single-arm-front-squat

 

 

 

 

 

 

4. Stand back up, pushing up through your heels.

2.Kettlebell-single-arm-front-squat

 

 

 

 

 

 

5. Repeat for 8-10 repetitions per set, then change sides. The amount of reps depends on the weight chosen and present conditioning.

Tips and Impact

Maintain good posture throughout the movement. The back and head should be erect (not stiff) with the gaze forward.

Since the legs are stronger limbs, you may want to select a heavier bell than you would normally use for your kettlebell routines. If a heavier weight is not available do more reps to gain greater benefit.

The following muscle groups are worked with this exercise:

BACK-Kettlebell-single-arm-front-squatFRONT-Kettlebell-single-arm-front-squat

 

 

 

 

 

 

Below is an article which demonstrates the squat while providing other alternatives for strengthening the legs.

Check out the Skogg System for a workout regime that uses the squat as part of its basic routine. Highly rated on Amazon.

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