How to perform Kettlebell Split Squat with proper form

Setup

1. Position the Kettlebell: Hold a kettlebell in one hand. You can either hold it at chest level (rack position) or let it hang beside you.
2. Stance: Stand with your feet hip-width apart. Step one foot back about 2-3 feet into a lunge position.

Execution

1. Lowering:

   • Bend your front knee and lower your back knee toward the floor.
   • Keep your torso upright and your front knee aligned over your ankle.
   • Lower until your back knee nearly touches the ground.

2. Rising:

   • Push through your front heel to return to the starting position.
   • Keep your core engaged and maintain a stable posture throughout.

Key Points

• Breathing: Inhale as you lower, exhale as you rise.
• Alignment: Ensure your front knee does not go beyond your toes.
• Balance: Keep weight evenly distributed through your front foot while maintaining stability.

Common Mistakes

• Leaning forward excessively.
• Allowing the front knee to collapse inward.
• Not engaging the core.

Modifications

• Use a lighter kettlebell if form is compromised.
• Perform the exercise without the kettlebell to master the movement first.