A dynamic compound exercise that combines kettlebell squatting with explosive thrusting movements, targeting the lower body and improving power, strength, and cardiovascular fitness.
Begin in a squat position with feet shoulder-width apart, holding a kettlebell at chest level. Explosively drive upward from the squat, extending your legs and hips while maintaining proper form. Land softly and return to the squat position.
Begin in a squat position with feet shoulder-width apart, kettlebell at chest level, and core engaged.
Return to the squat position with control, maintaining proper form throughout the movement.
Explode upward, land softly, maintain form, control the movement
Poor form, landing hard, not maintaining control, rushing the movement
Increase weight, increase height, perform more repetitions, or add resistance bands.
Reduce weight, reduce height, perform without weight, or practice basic squats first.
Stop if you experience pain in the knees, hips, or ankles. Maintain proper form to avoid injury. This exercise requires good lower body strength and coordination.