How to Do the Two Handed Kettlebell Squat Exercise

Kettlebell training provides added resistance to your regular workout routine. Squats are a great lower body workout. They work your quads, hamstrings and glutes. Add a kettlebell to work your upper body and exercise your entire body in one movement. Start by using a lighter ketllebell if you're a beginner, working your way to a heavier weight as you get stronger.

Instructions

1. Place your ketllebell on the ground in front of you. Squat down to grab the handle with both hands.

2. Establish proper form for lifting the kettlebell during your squat. Keep your feet pointing forward a little wider than hip width apart. Keep your abdominal muscles engaged by pulling them in toward your spine. Your shoulders should be relaxed down and pulled back.

3. Lift the kettlebell by standing up while you grasp the handle. Lower yourself back into a squat position, without letting the kettlebell rest on the ground. Stick your bottom back as you come down into your squat, as if you were about to sit in a chair. Keep your knees in line with your feet, not allowing them to drop past your toes.

4. Raise yourself back up quickly but steadily. You aren't jerking yourself back up, just using a burst of energy to get yourself and the kettlebell back up. Repeat the up and down motion until you complete all of your repetitions.

5. Do 15 repetitions, more if your weight is very light. Rest for 30 seconds between sets. Do 3 to 4 sets.