I’ve said it before and guaranteed I will say it again…I love squats! I love the challenge, the burn and of course the results! Well, today I have a Kettlebell Squat challenge for you!
Just a few things before we get started:
- If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
- Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.
Do challenge 3-5 times a week do 10-20 reps of each type squat = 1 set | do 2-4 sets {remember to ALWAYS workout at your level, if you light-headed or are in pain STOP!} Challenge yourself by squatting as deep as you can while maintaing the proper posture!
Here are the Squats I have included in the challenge!
Kettlebell Deadlift Squats: 10/20 reps
- Stand up straight holding kettlebell with both hands in front of you
- Position your feet shoulder-width apart
- Bend at the knees while pressing your hips backward.
- Pause and slowly return to the starting position {don’t lock your knees}
- That’s one rep
Kettlebell Sumo Squats: 10/20 reps
- Stand holding the kettlebell with both hands down in front of you
- Position your feet further than hip-width apart
- Lower the kettlebell to the floor while doing a sumo squat with your butt back
- Engage Abs
- Return to start
- That’s one rep
Squats with overhead Kettlebell press: 10/20 reps
- Stand holding the kettlebell in both hands to your upper chest.
- Position your feet further than hip-width apart
- Bend the knees keeping your back straight
- While doing the squat lower the kettlebell towards the floor
- Hold
- As you rise to the starting position raise kettle overhead, do not lock elbows
- Return kettlebell to chest
- That’s one rep
Kettlebell Goblet Squats: 10/20 reps
- Stand holding the kettlebell at your chest, one hand on either side of the handle
- Position your feet slightly wider shoulder-width apart
- Squat down as low as you can, sticking your butt out as if there is a stool behind you
- Looking up the entire time
- Return to start
- That’s one rep
For this workout I used a 26lb kettlebell {my favorite} but you will feel the burn with any weight kettlebell!
Now, GO and Drop it like it’s Squat!
Please visit me on instagram at @britdwood
Please take a few minutes to Connect with me
Stop by The Apple Blossom Shop and find me
