How to perform Kettlebell Pistol Squat with proper form
Setup
- Kettlebell Grip: Hold a kettlebell by the horns with both hands, keeping it close to your chest or at arm's length for balance.
- Stance: Stand with feet shoulder-width apart and toes pointed slightly outward.
Execution
- One-Leg Lift: Shift your weight to one leg and lift the opposite leg off the ground, extending it forward.
- Squat Down: Lower your body by bending the standing knee while keeping the lifted leg extended in front of you.
- Depth: Aim to squat down until your hip is below your knee on the standing leg. Maintain your balance and control.
- Core Engagement: Keep your core tight and ensure your back remains straight throughout the movement.
- Return: Push through your heel to stand back up, returning to the starting position while keeping the lifted leg extended.
Tips for Proper Form
- Knee Alignment: Ensure your knee stays in line with your toes; avoid letting it cave inward.
- Controlled Movement: Perform the squat slowly to maintain stability and control.
- Breathe: Inhale as you lower and exhale as you push back up.
Common Mistakes
- Rounding the back: Keep a neutral spine.
- Loss of balance: Focus on a fixed point in front of you.
- Not engaging the core: Always keep the core tight for stability.
Progression
Start with a lighter kettlebell or no weight at all until you master the form, then gradually increase the weight as you become more comfortable.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms