7 Kettlebell Squats and Variations to Add to Your Training

A compound movement and staple of kettlebell training, the kettlebell squat is a pushing movement that targets the large muscle groups of the lower body.

This squat movement requires stability, strength, and adequate mobility in order to execute the exercise with proper form.

Compared to a barbell squat, the kettlebell squat loads the weight in the front of the body as opposed to the back.

This front-loaded weight helps to target the core and upper back muscles in addition to the quads, hamstrings, and glutes.

KETTLEBELL SQUAT VARIATIONS

• Goblet Squat
• Bottoms Up Goblet Squat
• Thrusters
• Single Arm Racked Squats
• Cossack Squats
• Jump Squats
• Bulgarian Split Squats

1. KETTLEBELL GOBLET SQUAT 

A compound movement and staple in kettlebell training, the goblet squat is a great variation and starting point for individuals new to kettlebell training.

Grip the kettlebell by the horns and stabilize it at chest level throughout the exercise.

2. KETTLEBELL BOTTOMS UP GOBLET SQUAT 

A variation of the standard goblet squat - the bottoms up squat inverses the bell so that its bottom is facing towards the sky.

Hold the sides of the bell with open palms and stabilize it at chest level while squatting.

You can add challenge to this version of the bottoms up goblet squat by gripping the horns of the inversed bell.

No matter the grip you choose, make sure your elbows are tucked and close to your body.

3. KETTLEBELL THRUSTERS 

Kettlebell thrusters add more cardio to the standard goblet squat.

In this variation:

• Grab the handle of the kettlebell with a single arm.
• Clean the bell into the racked position.
• Descend into a deep squat.
• Push through the ground and ascend while simultaneously punching the bell towards the sky.

*If you need to build strength before attempting a single arm thruster, use a medium weighted bell and grip the bell with both hands by the horns. Perform the same movement as above.

Thrusters are a great addition to increase strength and cardio simultaneously.

4. KETTLEBELL SINGLE ARM RACKED SQUATS 

Offset single arm racked squats create imbalances that your core needs to make up for.

• Grab the handle of the kettlebell with a single arm.
• Clean the bell into the racked position.
• Descend into a deep squat.
• Push through the ground and ascend to the starting position.

5. KETTLEBELL COSSACK SQUATS 

Great for single leg mobility and strength, the cossack squat build the frontal plane.

For this variation, you'll need to take a wide stance, similar to a sumo deadlift.

• Grip the kettlebell by the horns and stabilize it at chest height.
• Keep your feet planted and toes pointed forward.
• Stabilize the bell, shift your weight to one side, and descend to a deep squat while the opposite leg is fully extended.
• Push through the ground on your bent leg and ascend to the starting position.
• Alternate legs and perform the same movement on the opposite leg.

The cossack squat is an advanced movement that may need alterations depending on your ability.

6. KETTLEBELL JUMP SQUATS

Burn out those legs with this cardio finisher.

Start with your feet shoulder to hip-width apart and the kettlebell placed directly beneath you.

Reach down and grip the kettlebell with both hands by the handle.

Get into the squat position, keep your arms extended, and push off the ground into a jump in one explosive movement.

7. KETTLEBELL BULGARIAN SPLIT SQUATS 

Bulgarian split squats focus on single-leg strength and mobility.

Grab two kettlebells of equal weight and clean them into the racked position.

Reach one leg back and place onto an elevated surface.

Engaged your core to stabilize the kettlebells and descend into a deep squat.