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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

 

3. Kettlebell Swing Squats


Kettlebell Swing Squat, squat workout, squat exercises, full body workouts, full body workout plans, all squat workout, best leg exercises, goblet squat, goblet squats, barbell squats, fat burning workout, front squats, how to squats, bosu ball squats, wall squats, overhead squats, sumo squats, jump squats, kettlebell swing squats
3 sets — 15 reps, light weight
Rest — 30 seconds

 

Target Muscles: Shoulders, Arms, Hamstrings, Lats

The kettlebell swing squat is a high intensity, fast-paced movement that defines full-body fat incineration. While the legs dominate the bottom half of the motion, the shoulders — in particularly the front deltoid — and arms provide 75% of the power required to reach the top.

Start in a low, wide squat position as seen on the left. With your chest puffed out, abs tight, and lower back pinched, powerfully pull and swing the kettlebell upwards until it’s in line with your face. Under control, lower the weight back to the ground and immediately complete the next rep. Pause for .5 seconds at the bottom to avoid using momentum.

Use a manageable weight that allows you to do 15 reps. This should be fast-paced with only 30 seconds of rest in between sets.



 


Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap


Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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