Bottoms Up Squat (Kettlebell)

A squat variation where the kettlebell is held upside down at chest height, demanding shoulder stability and core engagement during lower body movement.

Instructions

1. Stand with feet hip-width to shoulder-width apart and clean a kettlebell to chest height with the bell facing downward.
2. Keep your wrist neutral and elbows bent at approximately 90 degrees.
3. Maintain an upright torso and engaged core as you descend into a squat.
4. Lower your hips until your thighs are roughly parallel to the ground.
5. Drive through your heels to return to standing position.
6. Maintain constant control of the inverted kettlebell throughout the movement.

Tips

• Start with a lighter kettlebell to develop stability and control.
• Focus on keeping your chest up and core tight throughout the movement.
• Maintain constant control of the inverted kettlebell; do not allow it to move excessively.
• Lower slowly and with control to maximize core and shoulder engagement.
• Breathe in as you descend and out as you drive back up.
• This exercise is excellent for developing core stability and shoulder control.