Kettlebell Pistol Squat

a.k.a. Kettlebell One-Legged Squat

Differentiation: Mechanics

This variation of a one legged squat is unique. Here is how: you extend your non working leg directly in front of you and work only one leg. This position allows you to focus on developing each quadricep individually. You also use a kettlebell for this exercise. Using a kettlebell allows both hands to easily hold heavier weight in the center of your chest. The position increases the strength in your quadriceps even more. You work one leg for a full set, | then switch the kettlebell to your other leg.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding the kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.

4) ...and grasp the kettlebell with both hands.

5) Hold the kettlebell against your chest.

6) Stand with your feet heel-to-toe in front of each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you thrust your right leg in front of you, keeping it straight.

3) Bend your left knee to lower your upper body as far as possible, using your left heel for balance.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale while you gradually rise up and lower your right leg back to the standing position.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch to stand on your other leg. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

Keep the kettlebell high and planted against your chest during the entire movement.

Keep your leg straight as you move it.

To avoid injury when performing this exercise, do not allow the knee of your supporting leg to flare outward. When you have lowered to the parallel position, look down to check to assure your knee is in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heel to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your foot.

Keep your torso vertical throughout the movement.

Keep your head facing upward during the movement.

Keep your back straight as you lower your body.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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