Kettlebell Clean to Staggered-Stance Squat
The Kettlebell Clean to Staggered-Stance Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back, shoulders and hamstrings. You'll need: kettlebells.
Required Equipment
Kettlebell Clean to Staggered-Stance Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Front Shoulder (anterior deltoid); Hamstrings
How to do the Kettlebell Clean to Staggered-Stance Squat
Setup
Stand with your feet shoulder-width apart, holding a single kettlebell at your feet. Place one foot slightly behind the other, resting on the ball of your foot (the "kickstand" position).
The Clean
Initiate a hip hinge, pushing your hips back while keeping your back flat.
Explosively extend your hips and knees to pull the kettlebell upward.
As the bell nears your chest, rotate your wrist around the handle to catch it in the rack position (the bell resting against your forearm and bicep).
The Squat
Once the weight is secure in the rack position, descend into a squat, keeping the majority of your weight on the front leg.
Maintain an upright torso and ensure your front knee tracks over your toes, avoiding inward collapse.
Drive through your front heel to return to an upright standing position.
Carefully lower the kettlebell back to the starting position for the next repetition.
Kettlebell Clean to Staggered-Stance Squat FAQs
What muscles does the Kettlebell Clean to Staggered-Stance Squat work?
The Kettlebell Clean to Staggered-Stance Squat mainly works the quads and glutes & hips, with help from the lower back, shoulders and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Clean to Staggered-Stance Squat?
Kettlebells.
Is the Kettlebell Clean to Staggered-Stance Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Clean to Staggered-Stance Squat go on?
It belongs on leg day in a push/pull/legs routine.
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