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Kettlebell Jump Squat

The KettlebellSquatJump is one of my favorite exercises due to the number of muscles it works, the energy it expends per rep, and the explosive and sport-specific benefits it has.

author
Ava Flores
• Thursday, 29 October, 2020
• 6 min read
squat kettlebell jump
(Source: www.youtube.com)

Builds explosive strength in the legs for stronger jumping action Burns a ton of calories Tones & strengthens all lower body Work up to this exercise from squat jump — not a beginner movement Warm-up prior before doing explosive movements The movement is essentially the first part of the KettlebellSquat exercise, except instead of slowly rising back up to starting position, you engage your legs to explode upwards in a jump with the kettle bell.

Once you are at the bottom of the movement, explode upwards and make sure that when you land back on your feet, you don’t land with your legs completely locked out and have a slight bend at the knees so that your quads and other leg muscles are absorbing the shock, and not your knees. The KettlebellSquatjump mainly focuses on creating explosive strength with the quadriceps, hamstrings, glutes, and calves.

Jump Squats performed with a kettle bell are a powerful leg strengthener, but should only be down with healthy knees. Strong glutes and a solid core are coming your way when performed over time.

Step 3: Land right back into a squat without putting too much force on your knees. Innit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible.

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

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In this post, Cindy Fisher, an instructor at the Texas Kettle bell Academy takes us through the full range kettlebelljumpsquat. Grab the kettle bell by the horns and flip it upside down, the horns are where the handle starts sloping upward away from the body of the kettle bell twist the kettle bell around your head and shoulders to your back and rest it on your upper back squat down, past parallel and jump up using the full power of the legs

It is okay for you to lean forward during this movement because the kettle bell is on your mid back. Kettlebelljump squats are a great way to incorporate strength and cardio into a workout.

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

The Sport Series is designed with lifters in mind to be able to do as much reps as possible through a more comfortable and durable model. Don’t let the length of this workout fool you into thinking it won’t be enough to get you sweaty.

All you need to do is pick a challenging weight for your Kettle bell exercises and push your speed on the jump rope and you will be huffing and puffing by the time you are done. If you want to get more out of this routine then be sure to pick as heavy a weight as you can control for the Kettle bell exercises being sure to move quickly but always under control and try to get one more repetition in after the rest buzzer which will allow for less rest between the Kettle bell and jumping rope portions.

You can also choose to use a weighted jump rope for an added cardio challenge. The light braided cord are harder to swing than the speed ropes and therefor make a bigger impact on your cardio.

Workout Structure: — Intervals of 45 on 15 off — 5 Kettle bell Exercises — 5 rounds of Jump Rope — Alternating Warm Up: 5 Minutes (30 sec each) — High Knee March — Side Step and Lean — Toe Touch Sweeps — Squat Rotations — Overhead Push Pull + Alt Side Lunge — Big Arm Circles — Alternating Lunge — Boxer Shuffle — Up and Outs — Jumping Jacks

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.

kettlebell squat jump
(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.

In simple terms the kettlebellsquat takes the body weight squat and loads it with a kettle bell. Start the movement by pushing the hips backwards Keep the weight on your heels and the outside of the feet Imagine you are wearing ski boots Widen the feet if you have hip mobility issues Turn the feet out to approx 10 degrees Thighs must get to at least parallel with the floor Push the floor away from you on your way up Keep the back flat, chest up and look up Breathe in, hold and descend, breathe out on the way up

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.

kettlebell trx workout squat jumps row watchfit upright exercise
(Source: watchfit.com)

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.

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. Practice : work up to 20 perfect repetitions before adding the press.

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.

Practice : progress to 10 repetitions on each side and 3 total sets. 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.

jump squat kettlebell
(Source: kettlebellcentral.com)

Keeping the arm over the head makes the heart work harder too as it pushes the blood uphill. Using a resistance band or Tax as demonstrated earlier is a great way to build up strength and mobility in the movement.

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.

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

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.

Squatting is one of the most fundamental movement patterns that you shoulder master.

Sources
1 kettlebellcentral.com - http://kettlebellcentral.com/kettlebell-squat-jump/
2 www.onnit.com - https://www.onnit.com/academy/kettlebell-exercise-jump-squat/
3 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/kettlebell-technique-the-jump-squat/
4 www.fitnessblender.com - https://www.fitnessblender.com/videos/quick-sweat-kettlebell-and-jump-rope-strength-and-cardio-workout
5 kettlebellsworkouts.com - https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-squat/