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The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.
The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.
If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.
In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)
Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.
When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.
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KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.
You’ll work with me throughout the program.
We’ll start with some baseline fitness testing.
You’ll then get a very specific plan to follow for the 6 weeks.
You will be required to check in regularly via email and/or the private FB group.
You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.
We’ll finish with testing again at the end of the six weeks to see how you have progressed!
You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).
Interested? Apply using the link below.
I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.
=> “Kettlebell Strong” 6 Week Intensive – apply now
Look forward to working with you!
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com
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