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Biceps Exercises

Kettlebell Squat

The kettlebell squat strengthens the lower body with a focus on the quads, hamstrings, and glutes. The exercise also improves posture and mobility.

Instructions

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    Grab the handle of the kettlebell with both hands in an overhand grip and hold it in front of your chest. Stand tall with the feet about shoulder-width apart and toes pointed outward.
  2. Kettlebell Squat
    Descend down into a squat position until the crease of your hip drops below the knee and thighs are parallel with the floor. Keep the kettlebell stable and in front of your chest throughout the movement. Explosively drive hips and knees upward to return to the starting position.

Trainer’s Tips

  • Avoid rounding the back and shoulders. Instead, stand tall and keep chest lifted.
  • Do not let the knees cave inward.

Advanced variations

Routines with this exercise

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