The Single Kettlebell Front Squat

I love squatting with kettlebells and all of the variations available to the trainee. This variation is one of the most challenging because it requires that you hold only one KB in the rack position creating an asymmetrical load in the trunk. 1. After cleaning the Kettlebell to the rack position find the squat stance, foot width that allows you squat safely and deeply. 2. Actively pull yourself down into the squat by using your hip flexors. 3. Focus on maintaining a long spine which will emphasize better posture. 4. Squat as deep as you can without rounding, flexing your spine. 5. Take a sharp inhale before descending into the squat. Exhale as you come up in the squat right at the sticking point. 6. Press firmly through the feet, especially the toes, metatarsals. Athleticism is enhanced by using your forefoot, not the heel. 7. Keep the arm with the KB glued against the rib cage and make sure your forearm is close to vertical. Keep the wrist neutral and the shoulders down and away from the ears. 8. 5 to