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Kettlebell Deck Squat

author
Christina Perez
• Tuesday, 03 November, 2020
• 12 min read

Improving full body joint mobility from head to toe Strengthening the core muscles of the waist and glutes Increases cardiovascular output as you shunt blood from vertical to horizontal positions Develops movement skills and proprioceptive control Burns calories and increases your metabolic rate Adds muscle and tone throughout the body Once you reach the bottom of the squat roll backwards keeping your feet firmly planted on the floor.

squat deck kettlebell muscles exercises exercise beginner advanced
(Source: kettlebellsworkouts.com)

Contents

Next using the momentum of the kettle bell throw your arms forwards and into the bottom of the deep squat position. Finally, stand back up to the starting position keeping your heels on the floor.

Have fun with the kettlebelldecksquat but remember never to sacrifice good form just to perform a more advanced movement. The kettlebelldecksquat is a fun full body exercise that will challenge your mobility, core, strength and cardio.

Take care and enjoy this fun and highly effective kettle bell exercise. This combo consists of several exercises tagged on around the deck squat.

Another great exercise which fits in really well is the hip escape, which would look like this: The bridge is to work the posterior chain muscles, the hamstrings, calves, gluteals, etc.

Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. http://www.DC-Athlete.com A quick Demo of how to do a Kettle DeckSquat, one of my favorite exercises.

squat deck kettlebell mobility
(Source: www.youtube.com)

I do mine with a kettle bell but you can use a medicine ball or a dumbbell. Grabbing your weight in your hand squat down to your butt is about 2 inches off the floor, sit down on your butt and rock back onto your shoulders from here keep your abs tight and throw your legs forward and under you as you stand up, as you're going to stand up extend your weight/arms to get more momentum and to help you stand up.

A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.

The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).

The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.

Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

deck squat crossfit kettlebell exercise pistol progression squats wod ausflug ins bang mein schulsport
(Source: www.pinterest.com)

The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.

The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.

Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.

squat deck kettlebell standing floor quick guide transitions exercises rolling favourite
(Source: kettlebellsworkouts.com)

It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.

The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.

Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.

A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.

By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.

deck squat kettlebell combo squats mobility cavemantraining
(Source: www.youtube.com)

One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.

This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells.

In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.

Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.

The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.

kettlebell squat deck windmill bodyweight
(Source: 1bodyweighttraining.com)

Pistol squat : A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.

Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.

Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.

These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.

The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.

deck kettlebell standing position squat down
(Source: www.pinterest.com)

Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.

Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.

With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.

Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.

The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.

kettlebell kings workout squat deck
(Source: www.youtube.com)

21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.

Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).

“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.

^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”. Along with the kettle bell swing, the kettlebellsquat is a huge exercise for hitting all those large muscle groups.

Hitting these large muscle groups means a greater hormonal response along with metabolic effect. In other words, great for fat loss and strength building.

squat kettlebell deck
(Source: www.youtube.com)

The Squat can be categorized as a pushing exercise, and so can be paired with the kettle bell swing for a dramatic effect. The ability to squat well requires adequate stability, mobility, strength and movement patterning.

Regular squatting keeps the joints fresh and mobile reducing the potential for back and knee pain. Finally, you use up to 600 muscles with every squat movement you perform, that makes it perfect for fat loss and overall strength building.

It is important to note that if you do not squat deep enough (thighs at least to parallel with the floor) then you are not engaging your backside correctly. If you find that squatting nice and deep causes you problems then you can program and strengthen the movement pattern by using a resistance band.

Allow the kettle bell to rest against the chest if needed and keep the arms tucked in. Practice : work up to 20 perfect repetitions moving smooth and steady.

Hold the kettle bell in both hands with the handle pointing upwards. You will find it easier holding the kettle bell by the body rather than by the handle in this position.

squat deck kettlebell
(Source: www.youtube.com)

As you get stronger and more comfortable with the movement you can add a press into the top of the exercise (see image above) to increase even more muscle activation. You will create an imbalance and rotation through the body by holding the kettle bell one handed and against the chest.

The racked kettlebellsquat allows great transitions from one position to the next but does mean that you will need to squat equally on both sides. Once you have mastered the racked kettlebellsquat above you can add even more muscle activation and cardiovascular demands to the movement.

As you drive up from the bottom of the squat continue the momentum upwards and press the kettle bell overhead. Holding the kettle bell permanently overhead while you squat requires excellent mobility through the upper back and shoulders.

Keeping the arm over the head makes the heart work harder too as it pushes the blood uphill. Practice : 12 well performed repetitions on each side is a great achievement.

The kettle bell is held with both hands but the squat is performed on just one leg. Using a resistance band or Tax as demonstrated earlier is a great way to build up strength and mobility in the movement.

squat deck kettlebell
(Source: www.youtube.com)

An advanced kettlebellsquat variation that requires very good hip mobility. Take it nice and steady at first as the kettle bell can throw your weight quickly backwards.

The easiest starting point is by holding a kettle bell in each hand in the racked position against the chest. You can even link fingers if you wish but try to keep the elbows in and upper body nice and compact.

Ensure that you are great at squatting without a kettle bell before loading the movement pattern. You can use a resistance band to help improve your squatting skills and strength.

Take your time, progress carefully and logically and the rewards will be well worth the effort. The kettle bell is excellent for squats due to its unique holding positions.

Everyone is different, begin with only your body weight to master the technique first then start to add weight using the goblet squat. The kettlebellsquat is a huge exercise for hitting all those large muscle groups.

box jumps kettlebell deck squats swings
(Source: www.pinterest.com)

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Sources
1 www.menshealth.com - https://www.menshealth.com/fitness/a19534489/kettlebells-vs-free-weights-the-smackdown/
2 www.muscleandfitness.com - https://www.muscleandfitness.com/flexonline/training/trial-kettleballs-vs-free-weights/
3 livehealthy.chron.com - https://livehealthy.chron.com/difference-between-using-weights-kettlebell-4585.html
4 noahstrength.com - https://noahstrength.com/fitness/kettlebells-versus-dumbbells/