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How To Perform The Kettlebell Split Squat w/ Blocked Knee

ByMike Collins

Listen up, fitness fanatics, and hear me loud and clear! The kettlebell split squat with blocked knee is the ultimate lower body exercise to get your gluteus, quads, and hammies in tip-top condition. This killer exercise will have you feeling like a superhero in no time! To dominate this exercise, grip a kettlebell in both hands and position yourself with feet slightly more than shoulder-width apart. Take a giant step back and spread those legs wide. Bending your front knee ever so slightly, make sure it's directly over your ankle. From there, lower your body into a lunging position until your back knee nearly touches the ground. Make sure to engage your core and press through your front heel to power back up to the starting point again – your torso should remain upright throughout the entire movement.

For all the newbies out there, start by performing 3 sets of 10 reps on each leg. As you gain strength and confidence, work your way up to 3 sets of 20 reps. Use this exercise as part of a complete strength training program or as the perfect warm-up before a cardio or HIIT workout. This exercise isn't just good for gains, it's also fabulous for aesthetics! Doing a killer set of kettlebell split squats with blocked knees can help you build your lower body strength and transform your posterior into a magnet that will draw all the hey to your way. It also improves posture, balance, and stability, strengthens stabilizing muscles throughout your lower body and core, and can improve cardiovascular health.

But here's the best part! Unlike other split squats, with this version your feet never hit the ground. Instead you raise one foot off the floor and onto an elevated surface like a plate or step, and maintain that position throughout the exercise. This little tidbit presents a unique challenge that's perfect for those wanting to push their boundaries and increase the difficulty level – meaning this exercise is perfect for all fitness levels, from beginner to advanced!

Exercise Instructions

  1. Imagine you are a kettlebell, perched atop two sturdy legs, each planted firmly in the ground. As you prepare to dip down into the split squat position, there is one crucial directive: keep your ribs locked down and your pelvis square! Your forward knee should meet its partner at a 90 degree angle as you slowly descend, with your weight resting comfortably on your forward heel. This is essential for maintaining proper form and preventing unwanted strains or injuries.
  2. Picture the kettlebell as a cowboy about to lasso a calf – he knows that if his stance is off even by a millimeter, he’s going to miss his mark. Similarly, when doing the split squat with blocked knee, it’s important to be aware of how small misalignments in posture can result in major issues down the line.
  3. To make sure you land true every time, use your abs and glutes like an invisible force field of support around your rib cage and pelvic area. This will help ensure that all energy generated through the exercise is channeled effectively into strengthening those muscles – no matter which way life decides to buck!

Ah, the classic workout variation question – to block or not to block? With variations galore, the kettlebell deadlift is the perfect movement to keep your body guessing and your muscles growing. And talk about a challenge! By simply swapping out block heights or adding a sneaky side step, you'll go from fitness novice to absolute beast mode in no time. But don't forget about rest and recovery, my friends. It's crucial to let those hard-working muscles take a breather and avoid any pesky injuries that could ruin your swole gains.

So what's the difficulty level, you ask? Fear not, my fitness friends, because this exercise is adjustable for any level of gym-goer. Whether you're a beginner lifting light or a pro pumping heavy iron, the kettlebell deadlift has got you covered. Now, let's weigh the pros and cons. On the plus side, this exercise allows you to zero in on those muscle groups without putting unnecessary weight on those precious joints. However, proper form is key to avoid any unhappy accidents during this dynamic workout. So lift smart, friends, and let that kettlebell sing!