Squat kettlebell bench press

Crossfit exercises

6K 0 03/18/2017 (last revision: 03/20/2019)

There are a huge number of exercises that can be done with heavy weights. This sports equipment makes it possible to comprehensively work out a large number of muscle groups in the body. The Kettlebell press in the squat effectively engages the hips, glutes, and shoulders. Regular exercise will help build a large number of stabilizer muscles. A similar bench press can be performed using a barbell and dumbbells. The exercise requires the athlete to have good coordination of movements. Most often, the squat kettlebell press is performed by fairly experienced athletes.

Exercise technique

Warm up before starting the session. This will prepare your muscles and joints for the load. Then choose the right sports equipment. If this is your first time doing kettlebell press in a squat, then work with a light weight. To perform all movements correctly, the athlete must:

1. Stand near the sports equipment, put your feet wide enough.
2. Take the kettlebell to its original position, throw it over your shoulder, and then sit down. You can keep your thighs parallel to the floor or sit lower, touching your buttocks to your calves. The main thing is that you feel comfortable and your posture is stable.
   
3. Sitting in this position, squeeze the sports equipment over your head.
   
4. Lower the kettlebell on your shoulder, stand up, and then return the projectile to its original position.
   
5. Repeat the squat kettlebell press from the beginning.

During the exercise, the athlete can sit throughout the entire set. Keep your back straight without lifting your heels off the floor. The body should be firmly fixed and not wobble. In the event that you are unable to stabilize the position of the body, take a kettlebell with a lower weight.

It is very important to perform all the elements technically correctly. In this case, you can work out the target muscle group most effectively. If you have problems, seek help from an experienced coach. He will help to correct the shortcomings.

Complexes for crossfit

Strength functional training (crossfit) contains a huge number of exercises that can be effectively combined with the squat kettlebell press. You can come up with your own set, while doing the exercise for about 5 sets per workout. The number of repetitions can vary depending on your training experience.

CrossFit athletes often work on a superset system. You must do all exercises without rest in between. These can be fast and intense cardio movements, as well as dumbbell presses and rows. Through regular training, the squat kettlebell press will help strengthen a large number of muscle areas in the body.

Watch the video: Goblet Kettlebell squat against bench. (July 2025).