Training Tuesday: Kettlebell Overhead Squat
Movement:
Snatch the kettlebell (watch kettlebell snatch video if you’re unfamiliar with this).
With the kettlebell overhead, make sure your elbow is locked out, and you can feel your lat engaged, with what is a very slight amount of internal rotation from the arm.
Your core should already be braced, but I’ll say it again… brace your core, and do so before every movement!
Now for the squat…
Push your hips back, while also pushing your knees apart, so they are aligned with your pinky toes.
As you lower your body, you’ll probably have to push the kettlebell (which is overhead) back to keep it over you center of mass. This may not be true if you have exceptional ankle flexibility, but will be true for most people.
This engagement, pushing back, and lowering will continue until you’re at the bottom of your squat, which should mean your hip crease is just below the top of your knees.
Your weight is ideally on the front of your heels, and you will drive through your heels to return to the top of the movement.
Performance Tips:
If you can find a good position for the kettlebell, the movement is not unlike any other squatting position, and you can knock out reps quickly.
If you are limited by flexibility… you will want to do a good amount of lat and calf stretching prior to any overhead squatting movement.