Kettlebell squat

Comparative with the classic barbell behind back squat, the KB squat taps more your core strength and allows for a better functional strength transfer from the weight room to the sport arena.

Double KB squat - with one bell on each shoulder
1. After cleaning the bells on rack position, bring your elbows outward and rest the KB’s on your shoulders
2. Squat as low as you can while keeping your back arched
3. Strongly tense your abs

Perform sets of 3 – 8 reps.



Single KB squat – with the bell on one side on one shoulder. Perform sets of 3 to 8 reps.
This move will challenge your obliques and one side spinal muscles

Single KB squat – with the bell between your legs.
This exercise is very easy to perform correctly, much easier than the classic barbell squat. I recommend it for beginners, especially women.
Perform sets of 1 to 8 reps.


As a more difficult way of training Single KB squat you can hold one bell in front of your chest with 2 hands. Perform sets of 3 – 8 reps.

KB single leg squat – this drill is easy on your back, while delivering a killer workout for your legs and glutes. Do sets of 3 – 8 reps.

KB pistol squat
You thought that you can not train your legs properly because the KBs are too light for squats? Well, think again after 5 sets x 5 reps of KB pistols.
If you are truly a world class squatter, double KB pistols squats will tame you too.