Kettlebell Racked Squat
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Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates an Intermediate level Kettlebell Racked Squat.
Instructions: Start with the feet about shoulder width apart with the Kettlebell in the “racked” position (elbow down and ball of the kettlebell resting in the groove between the forearm and biceps).
-Engage the upper/mid back, bringing the scapula down and back.
-Brace your abs and begin to sit straight down into a squat. You may extend an arm for balance and stability.
– Once you reach a comfortable depth, begin to ascend back to the standing position, returning the hands to your sides.
Note: Depth of squat will depend on your overall flexibility and mobility in the hips. However this is a similar position to the Front Squat so you may find that you’re able to go deeper due to the location of the load.
Try your best to maintain as much of a stacked position of the spine as possible throughout the movement. i.e. Try to keep the spine straight by using the back muscles as opposed to allowing them to slouch forward.
*Be sure to engage the upper back muscles as well and open the chest as much as possible.
*Be aware of your body and what you feel.
Do you lean to one side or the other?
Are you unable to drop below a certain level?
Some athletes may need to work on a series of Hip Mobility and Back Mobility drills to help improve the movement.
*A proper mobility warm up is highly recommended before beginning this movement as a part of a training program.
Benefits: The squat is one of the most fundamental exercises and movements for the human body. The Kettlebell Racked Squat however requires more skill than the bodyweight squat and even the Goblet Squat.
Having the single racked position challenges the core muscles to stabilize an uneven load. The hips must fight rotation through the torso.
Strengthens the Legs, Core, Glutes and Spinal muscles, Shouders and Back.
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