Every once in a while you find or come up with a drill that works well for just about everyone. Today I’m going to share with you one of my favorite squat variations, the double kettlebell concentric box squat…one of the rare drills that works well for {nearly} all people!
The double kettlebell concentric box squat is an excellent way to teach your students how to brace correctly in the squat pattern.
How to Perform the Kettlebell Concentric Box Squat
1. The starting position is very important.
Just like with a double kettlebell front squat, you want to keep your elbows glued to your rib cage for the duration of the squat. Because this squat variation is similar to a high bar or barbell front squat you’ll need good ankle mobility to perform it properly.
- You will start in the seated position with a very vertical torso.
- Sit on the corner of the box and slide your feet underneath you so you feel like you can stand up.
- Hinge slightly forward so the weight is distributed evenly throughout the foot.
2. Once you are in a good start position, brace your abdominals and stand up.
If you started in the right position, you’ll notice you have to create a fair amount of tension in order to stand up.
3. Try to retrace the same pattern as you descend back to the box.
Think about dropping straight down as vertical possible back to the seated position. Do not start the eccentric part of the squat by hyper extending your spine and flaring your rib cage. Instead, try to keep the distance from the bottom of your ribcage and your pelvis the same as you descend.
4. In between reps, maintain the same rib cage and spine position and do not lose your positioning.
Two Ways to Use the Double Kettlebell Concentric Squat
Use the double kettlebell concentric squat as a primer before you train any type of squat variation. It’s a great reminder on how to stay zipped up for pretty much any squat pattern. As a primer, start by performing two sets of five reps and then progress to barbell squats.
OR
Use the double kettlebell concentric squat after you own a goblet squat. We use this variation when our students own a goblet squat and it’s time to progress to double kettlebell front squats. If you use double kettlebell concentric squats as your only squat variation, five sets of five reps is a great place to start.
Try it out and let us know how it goes!