A lower-body squat with a kettlebell held by the horns at the chest. The front-held weight keeps the torso upright and puts the work on the quadriceps and glutes, with the core bracing throughout.
Stand with your feet about shoulder-width apart, toes turned slightly out.
Hold the kettlebell by the horns at chest height, elbows pointing down.
Brace your core and keep your chest up.
Sit down between your hips, bending the knees and hips until your thighs are at least parallel to the floor, or as low as you can keep your back neutral.
Keep your knees tracking over your toes and your heels on the floor.
Drive through the whole foot to stand back up.
Repeat for the prescribed reps.
Keep your back straight and avoid rounding your shoulders during the squat.
Focus on engaging your core throughout the movement for better stability.
Make sure to keep the weight distributed evenly across both feet.
Control the movement on the way down to prevent dropping too quickly into the squat.
Breathe in as you lower into the squat and exhale as you push back up to standing.
Adjust the width of your stance if necessary to ensure comfort and proper form.
Loading…