Kettlebell Rear Foot Elevated Split Squat | Brickell and Dowtown Miami Personal Trainer
I'm a Fitness Trainer that specializes in fat loss and body composition in the Brickell and Downtown Miami area.
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Kettlebell Rear Foot Elevated Split Squat

Rear Foot Elevated Split Squat

A lower body exercises that puts the stress of the load in front of the body instead of on top of the spine.

There was a time where I couldn’t really load my spine with a barbell due to a back injury. Everyone knows the back squat is the “king” of all lower body exercises.

 

Or is it?

 

It’s definitely useful because it allows you to carry the most weight. It’s easier to carry hundreds of pounds on your back than it is on your hands or  in front of your torso.

 

However, there is a draw back.

 

Loading our spine consistently can cause havoc to our spinal health over time. 

 

The Kettlebell Rear Foot Elevated Split Squat is definitely an advanced lower body exercise. How do you know you’re ready for it?

 

Here’s a quick check list. Skip this exercise if:

  1. You suffer from low back pain.
  2. If you have overly tight hip flexors.
  3. If you can’t do split squats with good form.
  4. If you can’t do walking lunges with good form.

 

Why use a kettlebell?

You don’t have to necessarily use a kettlebell for this exercise but I personally like carrying it in a goblet hold or in the rack position. Another benefit of carrying the load in front of you instead of on your back, is the core stability it requires.

GOBLET-HOLD

rack-position

 

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Juan Lugo
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