Kettlebell Full Squat From Deficit
Description
The kettlebell full squat from deficit is performed standing on a small platform or stack of plates while holding a kettlebell at the chest. The deficit extends the range of motion below normal floor level, while the full squat depth maximizes quad and glute engagement. It is a strong choice for deep leg development.
Muscle Group
Equipment Required
Kettlebell Full Squat From Deficit Instructions
- Place small plates or a low platform on the floor.
- Stand on the platform with feet shoulder-width apart.
- Hold a kettlebell at your chest by the horns with both hands.
- Brace your core and stand tall.
- Squat down by sitting back and bending the knees deeply.
- Allow your heels to drop below the platform level for an extended range.
- Continue down as deep as your mobility allows.
- Drive up through your heels to stand back to the starting position.
Kettlebell Full Squat From Deficit Form & Visual
Kettlebell Full Squat From Deficit Benefits
- Extended range builds deep quad strength
- Full squat depth maximizes leg activation
- Improves ankle and hip mobility
- Develops control through deep range
- Useful for hypertrophy training
- Strong glute development
Kettlebell Full Squat From Deficit Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Calves
Kettlebell Full Squat From Deficit Variations & Alternatives
- Goblet Squat
- Deficit Squat
- Sissy Squat
- Front Squat
