Kettlebell Squat Sequence

by Keli Roberts

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The Russian Kettlebell lends itself to progressive exercise due to its nature. This squat sequence is a fantastic way of strengthening the lower body and the core as an integrated whole. Start with a low squat. Squat down and press straight back to the starting position. Your back is nice and long, neck is in neutral, and brace with your abs. To progress, make this into a front squat. Hold the kettlebell in the rack position, right against your chest. Perform the squat once again and come back up. As you're doing this, all of your obliques on this side of the body are working really hard to right the upper body. Our third and final progression is the overhead squat. Now, this is a big challenge and requires some good core strength. You're probably going to want to take the feet a little wider. Squat down and reach the opposite hand down towards the floor as you look up at the bell and squat down. You'll see some rotation in the torso and come up.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.