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This is the ideal exercise to help improve your snatch or barbell overhead squat movements

Focused Training: Two-arm overhead kettlebell squat

This is the ideal exercise to help improve your snatch or barbell overhead squat movements

This advanced squat variation has the power to improve flexibility and thoracic, hip and shoulder mobility, while also building a stronger lower back, glutes, and quads, and developing overall functional strength. The overhead position of the ‘bells also ensures more core and stabiliser muscles are incorporated and engaged to limit unnecessary movement. The heart also has to work harder to pump blood to the arms when they are above the head.

Starting:

Hold a kettlebell in either hand with an overhand grip (palms facing you). Stand upright with your feet positioned hip-width apart. Clean and press the kettlebells with both arms, rotating your wrist as you do so. With arms extended and the kettlebells are overhead, you are ready to start the exercise.

The movement:

Look straight ahead and keeping the kettlebells locked out in position above you as you hinge at the hips and bend the knees to descend into a deep squat. Keep your head and chest up throughout the movement. Pause at the bottom position for a second before pressing through the heel and forefoot to return to the upright position.

Muscles targeted:

  • Primary: Quads and glutes.
  • Synergists and stabilisers: Adductors, calves, hamstrings, spinal erectors, shoulders, chest, and core.

Tip: Keep your head facing forward, your back straight and your feet flat on the floor.

Progression: It is a good idea to master the single-arm overhead squat before attempting the double-arm version.

Two-arm overhead kettlebell squat

 

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