Kettlebell Rack Squat

Quote: "A comfort Zone is a beautiful zone, but nothing ever grows there." - Unknown

The Kettlebell Rack Squat is performed in a similar way to the Kettlebell Goblet Squat.  The difference between the two exercises lies in the position of the kettlebell and the loading on the body.  During a Kettlebell Goblet Squat, the kettlebell is held in the middle of the body close to the chest.

Rack Squat

In a Kettlebell Rack Squat the kettlebell is held in a rack position on the lower forearm to the side of the body.  When you hold a kettlebell in a rack position to one side, there is a feeling of being lopsided with your balance.  This type of unilateral training forces you to engage your core, centre your body and squat with proper technique.

Benefits of doing the Kettlebell Rack Squat

There are many benefits to doing the Kettlebell Rack Squat.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Increase muscle mass and strength in the legs and glutes.
  • Improves strength in the bones, tendons and ligaments.
  • Improves posture.
  • Allows you to identify which side is weak, then apply corrections to those weaknesses.
  • Develops conditioning.
  • Improves balance in legs to protect against falls.
  • Lowers risk of incurring a back injury.

Performance Related Benefits:

  • Improved flexibility in the ankles and hips.
  • Improves performance in other sports such as football where a high degree of leg strength and muscle mass is required.
  • Forces you to engage your core more efficiently.
  • Helps improve performance of other strength and power exercises such as the leg press, deadlift, power clean, clean and press.
  • Easier to learn than the barbell squat.

How to Perform the Kettlebell Rack Squat

  • Stand in a stance just over shoulder width apart with your feet pointing out slightly.
  • Engage your core.
  • Use a Hip Hinge Motion to crouch down and pick up the kettlebell by the handle.
  • Using the same Hip Hinge Motion, clean the kettlebell to a rack position.
  • Breathe in through the nose.
  • Keep head level.
  • Slowly squat to just below knee level.
  • Using your feet, legs and glutes push back up to a standing position.
  • Breathe out on the way back up.
  • Tense your abdominals and glutes at the top of the movement.

Kettlebell Rack Squat Dos

  • Activate your core.
  • Utilise a Hip Hinge Motion.
  • Keep your head level.
  • Keep your back straight and flat throughout the movement.
  • Contract your abdominals and glutes at the top of the movement.

Kettlebell Rack Squats Don’ts

  • Squat with a rounded back.
  • Use a stance that is too narrow nor too wide.
  • Move the hips before the legs.
  • Use a small range of motion.
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