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LegsAdvancedKettlebell
Kettlebell Pistol Squat
سكوات رجل واحدة بالكيتل بيل
Target Muscles
QuadsCalvesGlutesHamstringsShoulders
Blue = primary · Gray = secondary
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- 1
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
- 2
Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- 3
Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- 4
Lower yourself again and repeat.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
