Kenny Croxdale
Level 7 Valued Member
Just out of interest Id like to know peoples favourite / thoughts on what the best kettlebell squat variation is for strong legs and strong core.
Kettlebell "Squat Style" Swing
This is a excellent Squat training movement. It places the workload on the quads, glutes and abdominals/core.
This movement simulates a Wide Stance Powerlifing movement.
Instead of the Hip Hinge movement in a traditional Kettlebell Swing; you sit (Squat down) back into the the movement as the bell drop back behind you.
You need to drop as low/Squat as you can in the movement.
The height of the Kettlebell squat Swing will be low, a little out in front of you. Basically, you will be standing up straight.
In finishing the swing, your head will be in around a 45 degree position; you looking down at the floor around 6 ft or so in front of you. This means...
You need to tuck your neck into your chest. Doing so, place more of the workload on the quads and glutes.
Are Heavy Kettlebell Swings Better Than Deadlifts? | T Nation
"In the squat style, the kettlebell sinks down more, the knees bend more, and the torso stays slightly more upright..."
Contreras research demonstrated slightly more "Peak Vertical Force" was produce with the Kettlebell Squat Swing than the traditional Hip Hinge.
However, due to the fact that you are Squatting into the movement the quads are going to be worked substantially more; this is a quad/butt pump movement.
"Problems With Kettlebell Research"
Are Heavy Kettlebell Swings Better Than Deadlifts? | T Nation
As the article noted, most of the research has been performed with light rather than heavy Kettlebell Swings which "Aren't very meaningful".
Contreras' research demonstrated Heavy Kettlebell Swing (Squat and Hip Hinge) produce higher Power Output, greater force production.
Heavy Kettlebell Squat Swings
You need to use a fairly heavy bell with the Kettlebell Squat Swing as well as the traditional Hip Hinge Swing to maximize and develop Power.
Summary
The Kettlebell Squat Swing is an excellent movement for increasing quad, glute and abdominal/core strength.
The Kettlebells Squat Swing is a great Auxiliary Squat Exercise.
Kenny Croxdale