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Kettlebell Racked Squat

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Welcome to The Fitness Library.

The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.

We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.

Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com
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Kettlebell Racked SquatLevel: Intermediate

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.
Onnit Primal Bells*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.

Feel free to leave us a comment below.

Interested in In Home Personal Training in San Francisco? Check our our website www.XodusFitness.com

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Admin Welcome to The Fitness Library. The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide. We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you. The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas. Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com