Kettlebell Overhead Split Squat

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Kettlebell Overhead Split Squat

Instructions

Preparation

Clean and Jerk kettlebell over head. Stand with feet far apart; leg on side of kettlebell should be placed behind and opposite foot should be positioned forward. Arm should be fully extended upward supporting kettlebell.

Execution

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly, until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Clean and Jerk weight with opposite arm and squat with other leg forward.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized. Wrist supporting kettlebell should be held straight.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Force (Articulation)

Dynamic

Static

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