A full-body exercise that combines a front-loaded kettlebell squat with an overhead press.
- +Builds full-body strength
- +Improves power and conditioning
- –Technique can break down when tired
- –Requires shoulder and hip mobility
This exercise targets:
Shoulders
Front Delts
Side Delts
Quadriceps
Quads
Glutes
Glutes
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Hold one or two kettlebells at shoulder height in the front-rack position
- Stand with feet about shoulder-width apart and brace your core
- Sit down into a squat, keeping your chest tall and heels on the floor
- Squat until your thighs are about parallel to the floor, if comfortable
- Drive through your heels to stand up powerfully
- Use the upward momentum to press the kettlebell(s) overhead
- Finish with arms straight, ribs down, and weight balanced over your feet
- Lower the kettlebell(s) back to your shoulders and repeat smoothly
