Kettlebell Squats

The kettlebell has recently become one of my favourite training tools, especially when it comes to training legs and using them for squats, deadlifts, RDL and farmers walks.

The kettlebell is a great versatile tool for squatting because there are so many different ways for the user to implement them.  I particularly like the kettlebell for an accessory squat exercise because it requires the individual to have a certain degree of upper body and trunk strength to maintain a safe and stable shoulder and torso position through the movement.  I also like the fact that with a kettlebell, it comes back to the training idea that if you cannot pick the weight off the ground, then perhaps you shouldn’t be lifting the weight.  Whilst this approach may not apply well to those who are looking to compete in powerlifting and hit PR’s as their primary training movement, they can still be implemented into ones program as an accessory lift for conditioning.

Below are some short videos on how the Kettlebell can be used for squatting.


Double Kettlebell Front Squat 

Tips:  Start with a weight you feel comfortable with.  Keep arms tucked in to the body. Keep torso upright and when squatting down, knees out with elbows inside the knees.


Single Arm Kettlebell Squat

Great for training the body to stabilise and handle an asymmetrical load.

Tips:  Elbows in to chest, Torso up, Knees out, Elbow within knees at the bottom of the squat position.


Goblet Squat 

There are a number of ways you can hold the kettlebell, hands on handles, hands underneath.  This exercise is a great for keeping the torso upright throughout the squat movement.



Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

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