Functional Training Institute

Kettlebell Squat Variations & Progressions

One of the key features of the Kettlebell is the numerous variations you can undertake with any one movement pattern.

The Kettlebell squat is a fine example with numerous variations with both 1 and 2 Kettlebells to suit a wide range of fitness levels.

The first squat we teach is the Kettlebell Goblet Squat. This squat is a brilliant starting point. The symmetrical load makes it easier on the participant and the squat keeps you ‘upright’. It is terrific for keeping the chest up and the spine extended. You can also see emphasis on the hips being externally rotated to create more torque and improve the depth.

The next kettlebell squat variation and progression is the Kettlebell rack squat. This squat is more challenging than the Goblet squat because the load is now asymmetrical and your body needs to counter balance. This is great for stability and core activation. The kettlebell front squat is also a great alternative as many people have trouble executing barbell front squats due to mobility issues in the wrist and shoulders.

The next kettlebell squat and progression is the kettlebell overhead squat. This is really challenging and cannot be executed perfectly without great mobility in the ankle, hips, thoracic spine and shoulders.

You can double the load and make the movements a greater challenge on your strength. Double rack and overhead squats are demonstrated as progressions to the single bell exercises.

We teach a series of Kettlebell squat variations and progressions in our Level 1 and 2 Kettlebell courses:

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