Craig Fingrutd: RKC, AKC, MKC
KettleBellWorks.Com
Izzy Barish: AKC

Home

RKC Guidlines

AKC Guidlines

The KettleBell

Ways to Train

Grips & Holds

Switching

Warm ups

Swings

Cleans

Presses

Snatches

Windmills

Legs

Jumping

Abs

Rows

Flipping

Throwing

Techniques

Drills

Joint Mobility

Law Enforcement

Workouts

Other Tools

Links

Videos

Pictures

Disclaimers

E-Mail us

 

Site Map

Legs

Squats BASIC  TECHNIQUE 
   Deck Squat 
   Hack Squat    
   Bulgarian Squat
   Jump Squat
   Side Walk Squats
   Snatch Squat
   Wide Squat
   Wall Squats
Lifts
   Dead Lift 
   Romanian Single Leg Dead Lift 
   Single Leg Dead Lift 
   Resting bell  on leg lift                       
   Russian Hockey Dead Lift
Lunges
   Tactical Lunge
   Jumping Lunges 

Walking
   Dragon Walking
   Duck Walking
   Farmers walk 
   Side to Side Walk
   Weave Walk
Pistols

Stances

Kicking 




       move turkish new section WM, TGU, Misc. along with pictures

Turkish get upBASIC TECHNIQUE
   Turkish get up squat 

Squat Basic Technique

Squats are one of the best leg exercises. There are many different ways to perform a squat. For the basic squat, stand straight with your feet about shoulder width apart. If you have tight hip flexors you will need to take a wider stance. The feet can be either straight or turned out. There are different schools of thought pertaining to the position of the feet. We believe it all depends on how comfortable you feel so straight, or turned out, the choice is yours.

Start inhaling and slowly pull yourself down to the ground with your legs while keeping your back straight. Do not fold forward at the waist and do not drop down quickly. Descend with control. Your knees should not go further than your toes. If you were to draw plumb line from the floor to the ceiling, your knees would be in line with your toes. If your knees do travel past your toes there will be a great deal of pressure on the knees which could cause an injury. The legs should track in line with the direction of the feet. The legs should not fall outside of your feet nor should they cave in. Stay flat on your feet from the heal to toe at all times. Do not come forward up on the toes in the basic squat.

Go as low as you can, the lower the better. Your arms should track inside the legs and can be used as a prop against the inside of the legs to prevent them from caving in. This enables you to get all the way to the floor provided you have the flexibility. At the bottom it is ok to round your tail bone underneath you. Do not lose tension at the bottom, keep tension throughout your body. Hold for 1 second or longer before you start coming up. Exhale as you stand up. Again, perform this slowly, the same way as you came down by controlling the movement, keeping your back straight and shoulders down. Only after you master the squat, if you want a challenge, do a Power Bottom Up Squat. Go a head, give it a try, I dare you. It is not for beginners.

There are a host of squats below and this is no way a definitive list. As you can see the kettlebell(s) can be held in a variety of positions.

  a  
a
 
a
 
 
Standard Bottom Up
 
Standard
 
Over head
 
  a   a   a  
 
Rack
 
Helping hand rack
 
Bottom up
 
  a   a  
a
 
 
Waiter hold
 
Rack side view
 
Overhead Anchor
 
  a   a  
a
 
 
Power rack
 
Power Bottom Up!!
 
Power Waiter
 
  a   a   a  
 
Rack/Hang
 
Overhead/Hang
 
Outside
 
     

a

 

 

 

Return to top of page 
Deck Squat

The Deck Squat works your legs, glut, back, stomach and tricep mucles. Generally, there are two ways to perform this squat. One is with momentum and the other is with no momentum. The no momentum is easier to perform than the with momentum as the legs and/or the lower torso are moving forward to take you from laying on your back to a flat footed squat position.

Stand while holding the horns of the kettlebell in the standard position. There are several variations of hand positions and number of kettlebells that can be used. Squat as low as you can and sit down on your butt. Do not sit down hard or you might hurt your sacrum or lower back. Roll down until your head is on the ground. Before your head reaches the ground move the kettlebell back over your head moving from your shoulders until the handle of the bell is on the floor. Your elbows should be about 90 degrees.

To come back up you have 2 choices. You can use momentum or no momentum. For no momemtum bring the kettlebell forward, with the elbows still bent, moving the kettlebell over the head then foward through the legs. Picture throwing the kettlebell direcly through your legs with explosive power. Come up from the ground and plant your feet on the ground. Rock the body back up to establish a low squat position. Stand up and you have completed the Deck Squat.

When performing this with momentum you are adding even more momentum then using only the arms and the kettlebell. You are also adding the power of the hips, legs and if necessary your lower back. Bring both knees back towards your chest with your legs at 90 degrees until your thighs are on your ribs. Drive your arms foward with your legs driving forward in syncopation with the arms. Use this driving force to move your body laying down to flat on your feet in a squat position. This has to be done with explosive power. The other way to perform this is the easiest of all, that is if you can consider the Desk Squat an easy exercise. In addition to moving your legs back, come back even farther taking both your butt and lower back off the floor. This will give you extra momentum to come back up.

We usually add a press and tricep extension after coming up to a standing position. You can also add a shoulder bridge after you initially lay down before coming back up. This provides a nice stretch.

 

  a   a   a  
 
Start
 
Squat down
 
Start rolling back
 
  a   a      
 
Keep rolling back
 
No Momentum Deck Squat
     
  a   a   a  
 
Momentum Deck Squat
 
Coming up
 
Ready to stand
 
Return to top of page 
Hack Squat

This is excellent for opening up the shoulders, arms and entire upper thorasic. The positioning of the arms behind the back allows the lungs to always have room to take full breaths. It is also excellent for strengthing the stomach, legs and gluts. Squating slowly, smoothly with control will challange your balance. Maintain good body posture throughout the squat. This is not as easy to perform as it looks.

Place the kettebell(s) behind your back holding the handle. The hands can be hooked gripped or a full grasp on the handle, horns, etc. Squat down moving up on the toes coming off your heals. This allows the knees to go well foward past the feet. Keep the upper body as straight as possible. Stand back up. Inhale on the way down and exhale when coming up from the bottom of the squat. Make sure you engage as much tension throughout the legs and gluts on the way up. Control the movement when going up and down moving at a slow controlled pace.

  a   a  
 
Start and end position
 
Side View
 
 
a
  a  
 
Bottom of Squat
 
Side View
 

Bulgarian  Squat
This squat is a combination of both strength and stretch. This will strengthen the quad, hamstring and glut of the forward standing leg while stretching the knee, quad, and hip flexor of the rear leg. Use a bench or stand making sure it is stable. Stand with the bench behind you, lift one leg back and place the top of the foot on the bench. The trick is to see how far or close to stand from the bench. You will have to experiment with this until you have the correct distance. The same rules apply as in the basic squat, keep the back straight, track your knee over your foot, knee stays in line with toes and the foot is flat from heal to toe. Inhale on the way down, exhale on the way up. Perform the movement smoothly and slowly with control and full body tension.

 

  a   a   a  
 
Start
 
Going down
 
Bottom of squat
 




Jump Squat

The Jump Squat is an explosive squat that can be done several ways. Shown below is from the kneeling position All you need to do is to jump up from this kneeling posture to a squat posture. Haa, Haa Haa...All you need to do? Funny...It is not easy. If you cannot sit all way back to your heals on you butt, this might be one you want to skip.

You can bounce up but the most explosive way is to perform this without any bounding. Explode from the legs and body to a squat. Use your breath by inhaling before you come up, then take a slight pause and exhale forcefully as you explode up.





  a   a   a  
 
Kneeling
 
Coming down from the jump
  Squating down at the end  
Side walk Squats

Snatch Squat
  a    
         
Wide Squat 

The Wide Squat is performed like the basic Squat but the legs are much wider like a horse stance in martial arts. All the other rules apply.

 


       a 
Wall Squats


Wall squats use the wall to support or ride down as you squat. You can perform an isometric hold and can even extend a leg held in different positions. The wall will help keep your back straight and focus on your core strength. You can put the arms in different positions with different holds.

 


        
 
 
 
         
Turkish get up BASIC
 
 
         
 
 
 
         
 
a
 
 
 
 
 
 
 
         
 
 
a
 
         
  a  
aa
 
         
  aa  
 
         
 
aa
 
a
 
         
 
aaa
     
 
 
 


Return to top of page 
Turkish get up squat 


Return to top of page 
Lunges

Return to top of page 
Tactical Lunge
       
             
 
 
 
 
             
Return to top of page 
Jumping Lunges 
    a      
              need image
Return to top of page 
Walking
a
 
a
 
       
a
 
a
 
       
 
 
a
 
 
       
Return to top of page 
Dragon Walking

Duck Walking

Farmers walk

Side to Side Walk

Weave Walk

Dead Lift
 
     
           
   
   
           
Return to top of page 
Romanian Dead Lift
     
 
             
   
   
             
Return to top of page         
Resting bell  on leg lift

   
 
 
             
   
     
             
   
 
 
             
         
             
           


Return to top of page         
Russian Hockey Dead Lift
       
             
Return to top of page 
Pistols
  a   a  
         
  a      
         
         

Stances
             
Kicking 
 
 
 
 
             
         
             
             
         
             
Return to top of page