kb clean, squat, thruster
ID: 1090
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- Exercise Type:
- Lower Squat
- Contraindications:
- Lower Back Problems
- Equipment:
- Kettlebell, Floor Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Depth before load — achieve full range with bodyweight before adding resistance.
- 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 3. Drive knees in line with the second and third toes throughout the full range.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.
Common Problems:
Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.