Kettlebell Hack Squat

Proper Technique for the Kettlebell Hack Squats

This kettlebell exercise requires balance and leg strength in order to execute effectively. To begin, bend your knees while using your hamstrings for balance. At the bottom of movement, maintain control while balancing on your toes. If you have trouble balancing, try keeping your gaze on one point of the ground. To lift, grasp the kettlebell with both hands, palms facing towards you, and lift the kettlebell from behind your back. At the top of movement, your feet should be firmly placed on the ground. Inhale with every upward movement and notice how much more air you are able to take in.

Advantages of the Kettlebell Hack Squat

This is one of the few kettlebell exercises that almost exclusively works your legs and glutes and is excellent for learning to pull yourself down with your hamstrings. As one of the few kettlebell exercises where you hold the weight behind your back, the Hack Squat is great for opening up your shoulders and upper torso. Though it can be performed using bumbbells or a bar, the repetitive and someone awkward position of the weights may rub against the back of your legs. Accordingly, this exercise is best suited for the kettlebell.

Kettlebell Hack Squat Variations

  • Back Squat: The Back squat is performed with the kettlebell held across your upper back. To keep from falling backwards, simply adjust your back position slightly forward.
  • Sissy Squat: A slight variation of the Hack Squat, the Sissy Squat requires a bit more balance and should not be attempted before perfecting the former. Keeping your back straight, lean back while balancing on your toes.
  • Bulgarian Split Squat: Performed with one leg stabilized behind you, this exercise involves holding the kettlebell behind your back or two at either side.

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  1. JustinB


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