Single Arm Kettlebell Suitcase Cyclist Squat

Instructions for proper form

1. Start by standing on a slant board with your heels elevated. Hold a kettlebell with one hand in a suitcase grip at your side. 2. Maintain a neutral spine, chest up, and shoulders pulled back throughout the movement. 3. Initiate the squat by bending your knees, lowering your hips down as if sitting back into a chair while keeping the kettlebell steady at your side. 4. Go down until your thighs are at least parallel to the ground, or lower if flexibility allows. 5. Press through your heels to return to the starting position while keeping your core engaged.

Common mistakes to avoid

1. Avoid rounding your back; keep your spine neutral. 2. Don’t let your knees extend past your toes during the squat. 3. Make sure to control the movement; don’t rush it to avoid losing form.

Benefits

Specific benefits of the exercise

1. Targets the quadriceps, enhancing lower body strength. 2. Improves balance and stability due to the single-arm loading. 3. Encourages proper squat mechanics.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved quadricep strength and stability in 4-6 weeks..

Who this exercise is best for

This exercise is ideal for those new to strength training, individuals looking to improve their squat form, and athletes focusing on enhancing lower body strength.

Scientific studies supporting its effectiveness

Studies have shown that single-arm lifts improve muscle engagement and stability in lower body movements, leading to stronger quadriceps and overall leg strength (Sports Health, 2021).

Variations

Beginner modifications

If the kettlebell is too heavy, you can use a lighter weight or perform the exercise without weight until comfortable. Additionally, practicing squats without the slant board can help build base strength.

Advanced progressions

Once proficient, you can increase the kettlebell weight or incorporate a pause at the bottom of the squat to increase time-under-tension, or try variations like a suitcase squat to reverse lunge.

Integrations

Complementary exercises

Incorporate exercises such as lunges, step-ups, or leg presses to create a full lower body workout.

Super set recommendations

Pair this exercise with movements like kettlebell overhead press or bodyweight push-ups to create a balanced routine focused on strength.

Sample workout routines

1. Warm-up: Dynamic stretches; 2. Bodyweight Squats: 3 sets of 15 reps; 3. Single Arm Kettlebell Suitcase Cyclist Squat: 3 sets of 10-12 reps per arm; 4. Lunges: 3 sets of 10-12 reps each leg; 5. Cool-down: Stretching focusing on lower body muscles.

Exercise combinations

Combine with core exercises like planks or Russian twists to optimize strength throughout the body.

Best time to do this exercise in your workout

This exercise is best positioned after your warm-up and prior to heavy compound movements in your lower body workout to effectively activate the quadriceps.