I recently purchased a couple kettlebells to use for training clients. I feel that their are a few movements that a kettlebell allows you to perform that are incredibly effective, most notably the swing for developing the posterior change. Since I have had the kettlebell sitting around I have been experimenting with it myself in my own training session. I really enjoy using it for interval training and performing one-arm snatches, one-arm cleans, and swings as the work period. I also really like using the KB for overhead pressing. I am definitely going to invest in heavier and more kettlebells as I move forward with acquiring equipment.
One lift I have often seen a lot of kettlebell practitioners perform is the Double Kettlebell Front Squat. But seeing as how I don't have the advantage of owning two equally weighted kettlebells I have experimented with just using one for this movement. Leading me to the development of an offset loaded KB Rack Squat.
Basically this movement mimics the goblet or barbell front squat. It's an anteriorly loaded squat so if offers some different benefits than what you would get from a back squat or bodyweight squat. Having the load positioned in the front of the body allows you to maintain balance deeper into the squat while sitting the hips back and down. It places a bit more emphasis on the quadriceps because the hips do not flex as much in order to allow the upper body to maintain an upper posture keeping the load over the mid-foot. It also does wonders for ankle mobilit, T-spine mobility, and core stability both anti-extension and anti-lateral flexion.
To Perform the Offset KB Rack Squat
- Begin by grabbing a KB with an outstretched arm and your feet shoulder width apart with toes pointed straight ahead.
- Next drive your hips backwards. Imagine as if your trying to touch your butt to a wall 6 inches behind you. While flexing your hips begin bending your knees. All this motion should be done with a neutral spine and head posture.
- Once this position has been assumed hike the kettlebell as if it were a football through your legs. The kettlebell should pass through the top of your legs just below the groin.
- Once the kettlebell is through your legs, begin extending your hips and knees. This will cause the kettlebell to come forward and arch upward.
- When the kettle bell reaches just below shoulder level allow your elbow to break and your grip to relax so that the kettle ell flips over on to your forearm. Drop your elbow below your shoulder close to your body. Move your hand to just below your chin and keep the wrist strong
- The kettlebell should now be positioned at shoulder level resting on your forearm and upper arm. Assume a little,wider than hip width stance with toes pointed straight ahead.
- Initiate the squat by driving your hips back and knees out while maintaining a neutral spine and your chest up. As your hips push down and back allow your knees to flex. Continue to flex your hips and knees until your thighs are parallel to the ground. If you have more mobility descend until the crease of your hips is below your knee.
- Drive up your hips up and think about spreading the floor with your feet as you stand up back to the start position.
Below is a video of me demonstrating the complete movement.