Double Kettlebell Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Kettlebell Split Squat is an effective lower-body exercise that primarily targets the quads, while also engaging several secondary muscle groups, including the abs, adductors, calves, glutes, hamstrings, shoulders, traps, and upper back. This movement involves holding a kettlebell in each hand while performing a split squat, which requires balance and stability. As you lower your body into a split stance, the quads are heavily engaged to control the descent and drive the upward movement. The added kettlebell load challenges the core, shoulders, and upper back, making it a full-body exercise that builds strength and stability while targeting the lower body muscles.
How to Perform
Start by positioning yourself in a split stance with one foot forward and the other back, holding a kettlebell in each hand at your sides with a neutral grip.
Lower your body by bending both knees at the same time, ensuring that your back knee moves directly downward toward the floor, stopping just before it touches the ground. Aim to keep your hips square and your torso upright.
Push through the heel of your front foot to extend the knee and return to the starting position, fully straightening your legs without locking your knee joints.
Continue for the recommended number of repetitions, maintaining control throughout the movement and focusing on a smooth, steady pace.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To target the quads more during the split squat, adopt a slightly narrower stance and focus on driving up through the ball of your front foot as you return to the starting position.
For increased emphasis on the glutes and hamstrings, use a wider split stance and push through the heel of your front foot as you stand back up.
If you tend to overextend in your posture, allowing a slight lean forward with your torso can help engage the front leg more effectively and maintain a neutral spine position throughout the movement.
If your front knee tends to collapse inward when transitioning from lowering to lifting, try attaching a resistance band to a rack and loop it around your knee. The band should gently pull you into a slight valgus position, allowing you to push outward against the band to activate your glutes and maintain better knee alignment.
You don’t need to remain perfectly upright during the exercise. A slight forward lean is natural, as long as you keep your lower back neutral and avoid excessive arching or rounding of the spine.
How Not to Perform
Avoid letting your front knee cave inward: Make sure your knee stays aligned with your toes as you lower your body. Allowing it to collapse inward can lead to strain on the knee joint and reduce the effectiveness of the exercise.
Don’t overextend your stride: Taking too large of a split stance can shift the focus away from the quads and place more strain on the hips and lower back. Keep your stance moderate and focus on proper depth without compromising form.
Don’t allow your back knee to drop too far or too high: The back knee should lower toward the ground in a controlled manner but should not touch the floor or stay too high. This ensures the load remains on the front leg and reduces unnecessary strain on your joints.
Don’t lean excessively forward: While a slight lean is natural, excessive forward torso lean can strain your lower back. Focus on keeping your torso upright, maintaining a neutral spine throughout the movement.
Avoid using momentum: Don’t swing your body or use fast, jerky movements to rise from the squat. Instead, focus on a slow and controlled motion, driving through the front foot to activate the target muscles effectively.
Don’t lock your knees: At the top of the movement, avoid locking your knees fully. Instead, keep a slight bend to maintain tension in the muscles and avoid placing undue stress on the knee joint.
Don’t neglect your core: Failing to engage your core can result in poor posture and increase the risk of lower back injury. Keep your core tight throughout the movement to support your spine and maintain balance.
Avoid excessive weight: Lifting too heavy a weight can compromise your form and increase the risk of injury. Choose a kettlebell weight that allows you to maintain proper technique and control throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
