Front Squats With Two Kettlebells

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.

Kettlebell One-Legged Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.

Kettlebell Squats

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.

One-Arm Kettlebell Split Jerk

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The second your drive the weight up, go into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.

One-Arm Kettlebell Split Snatch

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place one kettlebell between your feet. Snatch the weight overhead and get under the weight by going into the bottom position of a lunge to get under the kettlebell. Make sure to work both sides.

One-Arm Overhead Kettlebell Squats

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.

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