Double Kettlebell Suitcase Cyclist Squat

Instructions for proper form

Start by standing tall with a kettlebell in each hand by your sides, maintaining a neutral grip. Position your feet hip-width apart and place your heels on a slant board. Engage your core and begin the movement by bending your knees and pushing your hips back, lowering your body into a squat. Ensure your knees track over your toes and your chest remains lifted to avoid leaning forward. Lower until your thighs are parallel to the ground or slightly below, then push through your heels to return to standing, keeping the kettlebells stable at your sides throughout the movement.

Common mistakes to avoid

Avoid allowing your knees to cave inward as you squat. Do not round your back or lean forward excessively; maintain an upright posture. Ensure you are not holding your breath; focus on breathing throughout the movement. Lastly, be mindful of the weight distribution; ensure it’s even on both feet.

Benefits

Specific benefits of the exercise

The Double Kettlebell Suitcase Cyclist Squat specifically targets the quadriceps, improves lower body strength, and enhances balance and stability due to the load being carried in a suitcase position.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect improved muscle tone in the quadriceps, increased lower body strength, and better overall stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to strengthen their lower body, improve squat mechanics, and anyone interested in incorporating kettlebell training into their routine.

Scientific studies supporting its effectiveness

Research shows that resistance training, particularly with kettlebells, can effectively increase strength and muscle hypertrophy. Studies indicate that compound movements like squats contribute to significant improvements in overall fitness and functional strength.

Variations

Beginner modifications

For beginners, start with a single kettlebell held in one hand at the side or use lighter weights. You can also reduce the depth of the squat until comfortable or perform the squat without weights to focus on form.

Advanced progressions

For advanced users, you can increase the weight of the kettlebells, add a pause at the bottom of the squat for added intensity, or perform the exercise on an unstable surface to further challenge your balance and stability.

Integrations

Complementary exercises

Great complementary exercises include lunges, deadlifts, or leg press to further strengthen the quadriceps and improve overall lower body strength.

Super set recommendations

Consider supersets with kettlebell swings or goblet squats to provide a comprehensive lower body workout, enhancing strength and endurance.

Sample workout routines

Include the Double Kettlebell Suitcase Cyclist Squat in leg day routines alongside exercises like kettlebell lunges, leg presses, and calf raises for a balanced workout.

Exercise combinations

Pair the squat with upper body exercises like kettlebell overhead presses or rows to create a full-body workout while focusing on a compound movement.

Best time to do this exercise in your workout

This exercise is best performed during the strength training segment of your workout after a proper warm-up, ideally before more isolative exercises for the lower body.