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Bottom-Up Kettlebell Squat

IntermediateStrengthTier T3

Hold a kettlebell upside down by the handle at one shoulder, with the bell pointing to the ceiling. Balance it through a full squat.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the kettlebell upside down at your shoulder with the bottom pointing to the ceiling.
  • Balance the bell before starting the squat.
  1. He stands tall with feet under his hips: the right hand grips the kettlebell handle so the bell hangs upside down at his right shoulder with its bottom pointing to the ceiling, his left hand held clear at his side.

    Step 1 of 5

    Stand tall holding the kettlebell upside down at the right shoulder, bottom pointing to the ceiling.

  2. He descends into the squat, hips sinking back and down, knees bending over his feet: the inverted kettlebell stays balanced at his right shoulder, its bottom still pointing up, his trunk held tall against the unstable load.

    Step 2 of 5

    Descend into the squat while keeping the inverted bell balanced at the shoulder.

  3. He sits at the bottom of a full squat: hips dropped deep below the knees, feet flat and tracking, trunk upright, the inverted kettlebell still balanced at his right shoulder with its bottom to the ceiling.

    Step 3 of 5

    Reach the full-squat bottom with the inverted bell still balanced at the shoulder.

  4. He drives up out of the full squat toward standing: legs extending under him, trunk still upright, the inverted kettlebell held balanced at his right shoulder the whole way.

    Step 4 of 5

    Rise back toward standing with the inverted bell still balanced at the shoulder.

  5. He stands tall with feet under his hips: the right hand grips the kettlebell handle so the bell hangs upside down at his right shoulder with its bottom pointing to the ceiling, his left hand held clear at his side.

    Step 5 of 5

    Stand tall holding the kettlebell upside down at the right shoulder, bottom pointing to the ceiling.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Caution: the hold requires extreme grip strength and stability. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.