Barbell squats are considered optimal for both strength and size increases primarily because of their capacity to use maximal loading. However the kettlebell squat is a great alternative especially if you are training at home.
Here are 4 great kettlebell squat variations :
Choose a dumbbell or kettlebell for this. If using a kettlebell, hold the horns, but with a dumbbell just hold it vertical by the one end, like you’re holding a goblet against your chest. Hence the name, “goblet squats.” Squat down until you elbows are between your knees.
The Goblet Squat at heavy loads is admitedly difficult but well worth perservering with. You may be used to performing 150kg plus back squats but significantly less than half of this load will likely humble you with the goblet squat – I guarantee. Additionally this movement forces you to adopt a perfect upright stance.
Double kettlebell Squat
This exercise is also very challenging and forces you to lock down your core. Whilst performing this movement you must utilise complete body tension.
By loading the kettlebells at the front of the body you force the core muscles to stabilise without the assistance of the lats.
Single Kettlebell Squat
What makes the single kettlebell squat effective is its offset load. Anytime you have a weight on one side of the body, the other side is forced to work harder to prevent falling over. The uneven loading when using one bell is therefore great for increasing core strength as the muscles are utilised to keep the torso upright whilst the weight is pulling you down on one side.
It is therefore a great core as well as leg movement.
Front Rack Kettlebell Belt Squats.
If you’re looking for the ultimate full body squat this may be it.
This exercise stresses the entire body including the upper back, shoulders and entire lower body .
Check out Joel Seedmans article here: https://www.advancedhumanperformance.com/blog/make-the-belt-squat-better-with-front-rack-kettlebells
Give these kettlebell Squat variations a try