Kettlebell Squat Form

Train the full progression.

Use the preview here, then open the guided workout flow in the app.

Key takeaways

• Use a rack, goblet, or bottoms-up hold.
• Keep the back active.
• Let the knees track with the toes.

What it is

The kettlebell squat is a straightforward lower-body strength movement. It is hard to mess up — just hold the bell in a comfortable position and keep good posture as you squat.

How to do it — step by step

1. Hold the bell in a rack, goblet (bottoms-down at your chest), or bottoms-up position — whatever lets you keep posture.
2. Set your feet where your knees feel comfortable; do not force a stance.
3. Brace your whole back so you keep a slight arch with your chest up.
4. Squat down driving through your heels, keeping your knees tracking in line with your toes.
5. Stand back up, staying braced. Only go as deep as you can hold posture, heels down, and knees tracking.

Muscles worked

• Quads — the primary drivers of the squat
• Glutes and hamstrings — hips and lockout
• Core and spinal erectors — bracing an upright torso
• Upper back and arms — holding the bell in the rack or goblet

Common mistakes

• Letting the heels rock off the floor and drifting forward.
• Knees caving in or tracking off the toes.
• Losing the braced, slightly arched back and rounding forward.
• Chasing depth past the point you can hold those things.

Variations & alternatives

• Rack squat, goblet squat, and bottoms-up squat — pick the hold that fits the day.
• Double kettlebell front squat for more load.

How to program it

Squats build lower-body strength and set up thrusters and overhead squats. In the app they are programmed with rep and load progression across the week.

FAQ