Kettlebell Pistol Squat

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Kettlebell Exercise Information

The Kettlebell Pistol Squat is a Loaded Exercise upon which the following exercises build:

Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Pistol Squat can be found below.

Kettlebell Squat

There are many kettlebell squat variations, some vary in stance, and others vary in grip or location of the arm. There are racked squats, overhead squats, a mix between the two, single or double kettlebell, frontal holds, and unilateral squats like the pistol squat.

Speed/Tempo/RPM

The fastest squat variation is the squat thruster, however, it does depend on how much load is added. The slowest squat variation is the double kettlebell racked squat with heavy weight. As with any exercise variation, the squat first needs to be mastered at the absolute slowest pace. Building speed upon a bad squat will result in knee, hip, and even ankle issues. Issues in the lower body can travel to the upper body (spine).


RPM

Slow tempo:

4RPM for the Kettlebell Squat which is a parent of this exercise.

6RPM for the Kettlebell Pistol Squat at a fast tempo.

Fast tempo:

28RPM for the Kettlebell Squat which is a parent of this exercise.

15RPM for the Kettlebell Pistol Squat at a fast tempo.


Alternatives

Alternatives for this exercise are:

  1. Bodyweight Pistol Squat
  2. Kettlebell Lunge
  3. Kettlebell Squat

Common Mistake(s):

This information flows through from Kettlebell Squat

No common mistakes are yet created or linked for the Kettlebell Squat. Why not help improve the encyclopedia?

Kettlebell Pistol Squat

No common mistakes are yet created or linked for the Kettlebell Pistol Squat. Why not help improve the encyclopedia?


Parent exercise: Kettlebell Squat

This is a: Loaded Exercise

Is loaded with equipment: Kettlebell

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Exercise Photo Gallery

Kettlebell Squat

This is the photo gallery from the parent exercise Kettlebell Squat.

Photos

This is a collection of photos related to this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Pistol Squat exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Reach a full-depth squat while the back stays as straight as possible and the non-working leg stays off the ground with the knee extended.

Muscles Used:

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