FULL BODY · COMPOUND
Kettlebell Swing to Squat
A conditioning combination connecting a kettlebell swing with a squat pattern.
Primary musclesGlutes, Quads
Secondary musclesHamstrings, Core
EquipmentKettlebell
DifficultyIntermediate · Hinge to Squat
How to perform
- Perform a controlled swing.
- Guide the bell to the rack or goblet position and squat.
- Return to the swing setup with controlled transitions.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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