Kysero
Try for free

Quadriceps · Intermediate

Kettlebell Squat to Upright Row

Kettlebell squat followed by a controlled upright row toward the lower chest.

View instructionsAll exercises
Back to all exercises
Kettlebell Squat to Upright Row demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersUpper BackCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell by the handle or horns in front of the thighs and set a comfortable squat stance.
  2. 02Sit the hips down and back into a controlled squat while keeping the chest lifted and the feet planted.
  3. 03Drive through the feet to stand and let the kettlebell remain close to the body.
  4. 04Once upright, lead with the elbows to raise the bell toward the lower chest, stopping at a comfortable shoulder height.
  5. 05Lower the kettlebell with control to the start before beginning the next squat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Goblet SquatRelated variationDual Kettlebell Front SquatRelated variationKettlebell Calf Raise and Front SquatRelated variationKettlebell Narrow Stance Goblet SquatRelated variationKettlebell Resistance Band Full Squat from Deficit

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder