The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

3. Kettlebell Swing Squats

3 sets — 15 reps, light weight

Rest — 30 seconds

Target Muscles: Shoulders, Arms, Hamstrings, Lats

The kettlebell swing squat is a high intensity, fast-paced movement that defines full-body fat incineration. While the legs dominate the bottom half of the motion, the shoulders — in particularly the front deltoid — and arms provide 75% of the power required to reach the top.

Start in a low, wide squat position as seen on the left. With your chest puffed out, abs tight, and lower back pinched, powerfully pull and swing the kettlebell upwards until it’s in line with your face. Under control, lower the weight back to the ground and immediately complete the next rep. Pause for .5 seconds at the bottom to avoid using momentum.

Use a manageable weight that allows you to do 15 reps. This should be fast-paced with only 30 seconds of rest in between sets.

Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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