10 Variations Of Kettlebell Squats

http://www.liftingrevolution.com/move-it-monday-10-variations-of-kettlebell-squats/

by TAYLORR

Happy Monday. I don’t know about you, but I’m starting this week full of hope and excitement. I know most people loath Mondays, but seriously it’s the start of what could be a great week. If we wake up dreading it, then what does that set in motion for the rest of the week?

Food for thought friends, food for thought.

To help build the excitement, I thought I could resort to my kettlebell. Because let’s face it, it’s pretty much the coolest thing in the world and always makes me excited.

I love learning of new exercises and methods for using my bell, and perhaps you do too. So, if you thought that the only squat you could do with a kettlebell was a racked squat, get ready to be blown away. You’ll be filled with excitement, energized and ready to go on this Monday. Counting down when you can grab a kettlebell to try these out.

10 Variations Of Kettlebells Squats

IMPORTANT NOTE FOR SQUATTING:Make sure that no matter which squat you preform, the basic movement pattern remains the same. Heels planted flat, feet facing FORWARD, as you push your hips back and lower your butt down, push your knees out. This rotation (torque) provides stability for the knees and improves ankle mobility. Lower down as low as you can before your tail bone “flips” under. <— This part can be hard to determine and it helps to have someone watch you to determine if you’re a butt roller (I am).

1. Goblet Squat

Things to keep in mind:

The best place for beginners to begin! Hold the kettlebell by the handle and lower down until the elbows are at the knees (if mobility allows).

Keep the back straight, core engaged and shoulders back. Push through and return to standing.

2. Racked Squat

Things to keep in mind:

Make sure that the arms stays nice and straight in front of the shoulder, or slightly angled over it towards the chest.
Keep those wrists straight, shoulders pulled back.

3. Cannonball Squat

Things to keep in mind:

Make sure to transition into the cannonball position smoothly. I find it best to pop it (like a pop-squat) and rotate it through the air. Takes some practice, but it is super simple once you get it down.

See pop squat below.

4. Pop Squat

Things to keep in mind:

Use your legs to drive the kettlebell up!

5. Prisoner Squat

Things to keep in mind:

Don’t “crumble down” by leaning forward and collapsing onto the knees. It’s a reverse step back to gently lower down to 1 knee at a time.

6. 1/2 Prisoner Squat (mini-lunge)

Same thing as above, but don’t bring the second leg around. Step back, lower to the knee, then push back to standing.

Things to keep in mind:

It’s a basically a small lunge and helps to hit the quads and hamstrings a bit more than a traditional, wider lunge. Just like above, step back to lower the knee down. Keep the front knee above the ankle. The move should be carried out by that front leg which will push through the heel to return to standing.

7. Squat Thrusters

Things to keep in mind:

One of my favorite dynamic kettlebell moves!

Squat while holding the kettlebell in cannonball style, push through the legs to power up quickly while continuing the movement all the way up as you push the weight over head. As you lower the weight down, transition back into the squat. Aka… string the move together.

8. Kettlebell Pistol Squat

Things to keep in mind:

I don’t do pistol squats often (if every) any more due to a lingering knee issue, however if your joints are happy and you’re looking for a crazy challenge, go for it!

Pistol squats with a weight are actually a bit easier than body weight because the extra weight helps with balance/stability. The kettlebell can be kept in racked or goblet position.

9. Lateral Walking Squats

Things to keep in mind:

This is a great hip move and one that I recommend for runners, and people who sit down a lot. Basic squat principles apply, but really focus on it as it does become harder when you add lateral movement.

Hold the kettlebell goblet style or in a racked position (if you’re moving to the right, hold in the right hand).

10. Kettlebell Split Squats

Things to keep in mind:

Complete the first set without a kettlebell so that you can get an idea of where your foot needs to be placed. Make sure your grounded foot is far enough away from the box that as you lower your back knee down, the front knee remains over the ankle.

It’s really easy to lean forward with these. DON’T.

Want a butt burner? Do these!?

 Oh, before I forget!

If you love the idea of kettlebells but know that you need some more help with the basics, make sure to check out my new PDF guide to Mastering The Kettlebell Swing! I think it can help shed a lot of light and get you going in the right direction!