Swing Squat (Kettlebell)

A combination movement that pairs a kettlebell swing with a squat, developing lower body power and hip mobility in one fluid motion.

Instructions

1. Place the kettlebell on the floor between your feet with feet hip-width apart.
2. Hinge at the hips and grab the kettlebell with both hands, back flat.
3. Explosively extend your hips and swing the kettlebell up to chest height.
4. As the kettlebell reaches its peak, quickly transition into a squat by dropping your hips.
5. Descend into a full squat while holding the kettlebell at chest level or at your sides.
6. Stand up explosively from the squat and swing the kettlebell back for the next repetition.
7. Keep your chest up and core engaged throughout the entire movement.

Tips

• Transition smoothly from the hip extension of the swing into the squat to maintain rhythm and momentum.
• Keep the kettlebell at a safe distance from your body during the squat to avoid balance issues.
• Drive through your heels as you stand up from the squat to maintain proper form.
• Start with a lighter kettlebell to practice the timing between the swing and squat.
• Your knees should track over your toes during the squat portion of the movement.
• This combination movement demands coordination; master the swing and squat separately before combining them.