How To: Kettlebell Rocking Squat

A kettlebell rocking squat works multiple muscle groups. The difficult, dynamic movement challenges your core, legs, gluteal muscles, back and arms. You begin in a standing stance, roll down from a sitting position to your back, then pop back up to return to the start. Other composite exercises added to your workout can help you fully work all the major muscle groups. Strength train on nonconsecutive days of the week to give your muscles a chance to recover.

Things You'll Need

  • Exercise mat
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Instructions

    • 1

      Warm up with five to 10 minutes of aerobic activity such as walking or jogging. Perform arm circles and arm cross-overs to loosen your arm, back and core muscles.

    • 2

      Try the exercise without the weight first to make sure you are able to execute a rocking squat with proper form. Stand with your feet shoulder-width apart at one end of an exercise mat. Slowly sink your buttocks toward the mat as you would for a traditional squat. Center your body weight on your heels and continue the downward motion until your buttocks touch the mat.

    • 3

      Rock from your gluteal muscles onto your back. Round your back slowly and don't allow your head to touch the floor. Contract your core musculature and immediately rock back up onto your buttocks. Push your feet into the floor and use your thigh and gluteal muscles to return to a standing position. Lock your hips and knees at the top of the motion.

    • 4

      Select a kettlebell weight with which you can do 12 to 15 rocking squats at a time. Hold a kettlebell by the horns in front of your chest. Your elbows should be by your sides. Hold the weight in the same position for the entire exercise. Retract and depress your shoulder blades and engage your abdominal muscles. Repeat the rocking-squat motion as you did practicing without the weight.

    • 5

      Perform two to three sets of 12 to 15 repetitions. Aim for two to three 20- to 30-minute strength training sessions each week. As the rocking squat becomes easier, increase the weight of the kettlebell by a few pounds at a time.