How to Do the Kettlebell Squat Exercise From the Rack Position

Russian kettlebells are a uniquely designed type of free weight which is quickly gaining recognition in the fitness world. Considered to be more versatile than traditional weights and dumbbells, kettlebells can be used in a variety of exercises to enhance and liven up your weight training routine. With just a few simple steps you can add the squat to your kettlebell workout.

Difficulty: Moderately Easy

Instructions

1. Begin by lifting the kettlebell into the standard rack position, common in many kettlebell training exercises. Place the kettlebell just a few inches in front of your feet. Spread your legs so that they are a bit further than shoulder width apart and squat down over the weight.

2. Keep your back straight, your abdominals strong and your shoulders down and back. Your chest should lift up and out throughout the exercise and your gaze should be kept forward.

3. Grasp the handle of the kettlebell and lift slightly. Swing the weight back through your legs to gain a bit of momentum and stand up straight on the uplift. As you lift the kettlebell to your shoulder, bring your elbow in tight to your body and the weight should naturally roll over your wrist to rest on your forearm in the rack position.

4. Hold your non-working arm slightly out to the side to maintain your balance and bend at the knees into a squat position. With the kettlebell in rack position, lower and lift for five to fifteen repetitions before gently releasing the weight to the ground.

5. Repeat the kettlebell squat training exercise on the opposite side before relaxing and continuing with your routine.

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