Kettlebell Full Squat from Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Deficit Kettlebell Full Squat
How to: Kettlebell Full Squat from Deficit
- Stand with feet shoulder-width apart on a raised surface or step.
- Hold a kettlebell in both hands at chest level.
- Engage your core, and lower your body into a squat, keeping your back straight.
- Descend until your thighs are parallel to the ground or lower.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
Common Mistakes
- Allowing knees to extend beyond toes.
- Leaning forward instead of sitting back.
- Lifting heels off the ground.
Modifications
- Use lighter weights or perform without weights.
- Decrease the deficit height if you're struggling with balance.
Tips
- Maintain a neutral spine throughout the movement.
- Keep your knees aligned with your toes to prevent injury.
- Engage your core to provide stability during the squat.
Kettlebell Full Squat from Deficit Alternatives
Tags
squats
kettlebell
lower body
strength training
full squat
fitness