Kettlebell squats involve holding one or two kettlebells while squatting, allowing for more positions and muscle concentration. They primarily work the glutes, quads, and hamstrings, with variations engaging other muscles. Kettlebells allow for better form and decreased knee pressure, and variations include the swing, clean, and snatch.
A kettlebell squat is an exercise that involves bending your legs and lowering your upper body into a squatting position, while holding one or two kettlebells in your hands for added resistance. A kettlebell is a weight with handles for an easy grip that resembles a bowling ball. Although traditional squats are performed with dumbbells or dumbbells, the handle on a kettlebell makes it easier to grip and increases the ability to squat heavier. Squatting with kettlebells allows for more positions to allow for concentrations on different aspects of the muscles involved.
Squats primarily exercise the gluteus maximus, quadriceps, and hamstrings. Depending on the variation in position, other muscle groups may be involved, including the back and abdominal muscles for stabilization, and the forearm muscles for gripping. In some overhead movements, the shoulders do a lot of work. Since gripping a kettlebell allows more mobility than holding a barbell, your spine is in a more natural position and makes it easier to use correct form during the squat. The use of kettlebells also decreases the pressure on the knees.
A basic kettlebell squat is performed starting from a standing position with a kettlebell in each hand or both hands gripping a single kettlebell. Keeping the head forward, the athlete should sit as if he were sitting on a chair until the top of the thighs are parallel to the floor. The knees should never move beyond the toes, the majority of the body weight should be on the heels, and the back should be kept straight and as vertical as possible. Using a fluid motion and controlled movements, the athlete should return to the starting position.
There are dozens of variations on the kettlebell squat. The most basic variations involve altering foot positions and widening or narrowing the stance to shift the focus of the movement to different aspects of the hip and leg muscles. Some variations engage your upper body to make a kettlebell squat with a full-body movement.
The kettlebell swing is a fluid movement that begins with a squat and progresses to swinging the weight in front of the body to about shoulder level, using a forward hip thrust to propel the movement. Another squat exercise is the kettlebell clean. Starting from a squat position with the kettlebell between and slightly behind the feet, the participant lifts the weight in one swift movement and rests it on the shoulder. From a clean kettlebell movement, the exerciser can progress to a kettlebell snatch by extending the swing exercise by swinging the kettlebell overhead into a straight arm position. This variation on a kettlebell squat strengthens your core, arms and shoulders, as well as your legs.
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