squats

Finish Your Training Session With The Kettlebell Squat Massacre

April 25, 2018 By Frank Delventhal Leave a Comment

Frank Delventhal's Kettlebell squat massacre

A great training session often ends with a crisp finisher to expend any extra energy. At the end of a recent session, my students weren’t very enthusiastic about doing Dan John’s “6 Minute Squat Challenge” (one goblet squat every 30 seconds and staying in the lower position during the break). I like Dan John’s finisher, but my students wanted something with more variety. One student commented that they’d “rather have something nice, like a mixed grill plate.” That inspired me to name their finisher “Katrins Grillteller.” (Grillteller is the German word for mixed grill plate.) When I asked them if they wanted to do the squat challenge or the “Grillteller,” the decided to choose the “Grillteller” since they didn’t know what it would be. Afterwards, they renamed it the Kettlebell Squat Massacre.

Requirements:

All participants should be proficient in the following squat variants: double kettlebell front squat, single kettlebell front squat and the goblet squat. Be sure to review the correct form for each move and ensure that everyone is safe to complete this intense workout finisher.

Directions:

Have everyone form a large circle. Since most people will accidentally decrease the size of the circle during this finisher, mark the boundaries of the circle with small items.

Each person should choose a kettlebell that they can squat with for many reps. When performing the finisher, everyone squats at the same time—down and up when the trainer instructs them to do so. When everyone is standing again while keeping their kettlebell in the rack position, they march to their next spot on the circle. When everyone is in place, everyone squats together again. If someone’s kettlebell gets too heavy, they should quickly get a lighter kettlebell and rejoin the group.

For groups of less than four people, it’s best to do two rounds, otherwise one round is often enough. Each squat should be held in the bottom position for at least one full breath. Of course longer is always more “efficient.” Staying in the bottom position of the squat for a longer duration is the first way to make the finisher more difficult.

Procedure:

Everyone squats and stands at the same time. When everyone is standing with their kettlebells held in the rack position, it’s time to move forward again. This finisher is not a race, so there is no reason to rush the movements . Be sure to remember where you started on the circle, so you know when one round is complete. If the group is struggling to stay synchronized, be sure that you are giving clear instructions so that everyone can follow your commands.

As a trainer, I like to join in with this finisher. Normally I only lead the training and do not train myself. But I have found that if a coach joins this grind, then everyone seems to be more motivated. If you are the trainer, be fair to your students and pick an appropriately heavy kettlebell. Show that you can do what you expect from your students. “Shared pain is half of the pain.” The goal is for everyone to safely reach their limits and still finish.

Kettlebell Squat Variations

Double Kettlebell Front Squat

Frank Delventhal Double Kettlebell Front Squat

In larger classes it’s not always possible for everyone to have two kettlebells, but this is a great variation when there are not too many people in the group. Fewer people also means that there will be fewer stations on the circle for this difficult squat variation.

Single Kettlebell Front Squat (Left Side)

Frank Delventhal Single Kettlebell Front Squat

Pay attention to the time spent in the squat. At first, participants can stay in the squat longer when they’re “fresh.”

Single Kettlebell Front Squat (Right Side)

As above. Adjust the time spent in the squat, so that all can still hold a correct position.

Goblet Squat

Frank Delventhal Kettlebell Goblet Squat

Since the lower position of the goblet squat is relatively easy to maintain (and also a good mobility exercise in itself), aim to stay longer in the squat. So that “nobody gets bored”, while holding the squat, I recommend trying a few “kettlebell curls” since the elbows are already on the inside of the thighs. When leading the finisher, I will do the following reps: 1, 2, 3, 3, 2, 1. Don’t overdo it. And if you can do more than three curls, the kettlebell you’ve chosen is too light for the squats!

Crawling

The kettlebells are placed inside in a circle, then everyone gets on all fours and crawl once around the circle. Knees do not touch the ground, and keep the torso parallel to the ground. Imagine that you’re a moving coffee table

(Evil) Cardio Variation

Replace each kettlebell front squat round with kettlebell thrusters.

Frank Delventhal Double Kettlebell Thrusters

For an cardio intensive version of this finisher for very fit participants, try double or single kettlebell thrusters instead of squats. To perform this movement, squat down with the kettlebell, then use the explosive power of your squat to continue through your arms, pressing the kettlebell overhead. Since the kettlebell is already in motion from the power of the squat, you can lift heavier weights overhead than with a strict military press.

After the kettlebells are thrusted overhead, lower the kettlebells back to the rack position under control, then walk to the next circle position. For an even more difficult variation, keep the kettlebells overhead (“waiter’s walk”) and walk to the next point before bringing the kettlebells down to the rack position. This challenging variation is a good way to strengthen the shoulders and the top position of the lockout.

For groups with mixed fitness levels, advanced students can opt to do the thruster variation. If it becomes too difficult, the student can just switch back to front squats and walking with the kettlebells in the rack position. Be safe and use common sense.

The Unspeakably Evil Variation:

If you do the double thruster variation, add left and right single kettlebell thrusters before doing a round with regular double kettlebell front squats. (This variation is a good way to see how stupid tough you are.)

Adjustments for making the difficulty easier or harder:

If your kettlebell becomes too heavy to maintain good form, get a lighter kettlebell and rejoin the group.
For a more difficult finisher, do more rounds for each squat variations
Adjust the time spent in the bottom of the squat position
Adjust the time spent in the rack position before squatting down
A larger circle is more difficult, a smaller circle can be easier
Replace front squat variations with thrusters (let the kettlebells sink back into the rack position and then continue)
- To increase difficulty when doing thrusters, leave the kettlebells overhead while moving to the next spot on the circle
Do goblet squats with or without “kettlebell curls” at the bottom of the squat
For masochists, plan to do thrusters before double kettlebell front squats

Video Example (In German)

Conclusion

This is a “delicious” finisher that can be customized and made to be challenging for anyone. Even though it may sound complicated, it is in fact quite simple:

Everyone gets kettlebells and stands in a circle. They squat together, then move to the next position on the circle. When you reach the point on the circle where you started, switch down to an easier squat variation. The last round is crawling. Enjoy your “meal” and let me know how you liked it!

The original article published in German: https://hamburg-kettlebell-club.de/kettlebell-blog/144-katrins-grillteller-aka-kettlebell-squat-massaker.html

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Frank Delventhal, RKC2, PCC, 1 Dan Aikido, performing strongman. Visit his website: https://hamburg-kettlebell-club.de/

Squat Controversies

August 26, 2015 By Felix Sempf 4 Comments

RKC Instructor Felix Sempf

Although many good articles have been written about squatting, coaches are still frequently confronted with “do not go below parallel or 90°”, “you shouldn’t bring your knees past your toes”, or “squats are bad for your back”. Given these controversies and the fact that the squat is one of the fundamental exercises for RKC kettlebell training, the purpose of this article is to review the most important aspects of this exercise.

The squat is versatile—it has been shown that a 1RM squat is highly correlated to jump and sprint performance (Wisløff et al., 2004) and it can improve knee stability through a development of tighter joint capsules (Chandler et al., 1989). It is particularly useful for training athletes, but can also help improve strength and functionality in non-athletic populations. Squats improve the function of the gluteal muscles which will prevent injury or decrease back pain. Squats can also help everyone with daily tasks such as lifting items from the ground, or climbing stairs. It is important to note that research has not been able to establish a relationship between (deep) squatting and a greater risk of knee and back injuries, given that the exercise is performed with proper technique (Meyers, 1971; Panariello et al., 1994; Steiner et al., 1986; Hartmann & Wirth, 2014).

Squat Depth

Li et al. (2004) showed that the greatest stress on the posterior cruciate ligament during squatting occurs at around 90° of knee flexion. The authors further stated that deep squats help to constrain the knee joint and significantly reduce anterior and posterior tibial translation as well as tibial rotation compared to smaller flexion angles, thereby reducing the stress on the cruciate ligaments. Li et al. (2004) also found “the tolerance to load is enhanced in the deepest portion of the squat with a protective effect conferred to ligamentous structures”. This is in accordance with other researchers (Kanamori et al., 2000; Li et al. 1999; Sakane et al. 1997) who observed reduced stress on the crucial ligaments for knee flexion at angles greater than 90˚.

Caterisano, et al. (2002) looked at the relationship between squat depth and activation of the gluteus maximus and found no difference between partial and parallel squats. However, they reported significant increases in gluteus maximus activity during the deep squat. Given the high incidence of hip osteoarthritis in former elite athletes, and the correlation with reduced passive ROM in hip-flexion (L’Hermette et al., 2004), deep squats may be a useful tool in the prevention of hip-osteoarthritis by improving hip flexion. In summary, there is evidence to suggest that squatting below 90° with proper technique reduces stress on passive structures such as the cruciate ligaments and can have a protective effect in regard to hip and lower back health.

Squats and Injuries

Tibiofemoral compressive peak occurs at 130° of knee flexion and the menisci and articular cartilage will bear significant amounts of stress (Nisell & Ekholm, 1986). As peak patellofemoral compressive forces occur at or near maximum knee flexion, those with patellofemoral disorders or acute injured menisci should avoid high degrees of knee flexion (Sakane et al., 1997; Escamilla et al., 2001). With regard to the cruciate ligaments, Li et al. (2004) concluded, “For those with existing injury or previous reconstruction of the PCL, it is best to restrict flexion to 50° to 60° so that posterior shear is minimized”. “However, there is little evidence to show a cause-effect relationship implicating an increased squat depth with injury to these structures in healthy subjects” (Schoenfeld, 2010).

Knees Over Toes

List et al. (2013) showed that restricting the amount of ankle motion (knees not allowed over toes) led to a smaller ROM at the knee, higher changes in the curvature of the thoracic spine, and higher segmental motions within the trunk. Consequently, the stress placed on the back increased when ankle motion was restricted. This is in agreement with other research, “Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes” (Fry et al., 2003). Escamilla (2001) came to the conclusion that significant strength and sagittal plane mobility is required at the ankle for proper squat performance.

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Felix Sempf, RKC, PhD Candidate, M.A. Sportscience, trains and instructs at the FIZ in Göttingen, Germany. He can be contacted by email at: felix.sempf@sport.uni-goettingen.de and his website: kettlebellperformance.de

100’s Workout by Phil Ross, Master RKC

December 7, 2012 By Phil Ross 10 Comments

Our lives are exceedingly busy.

Time is a commodity that we can ill afford to waste. There are many occasions when we only have a small window of opportunity to train. You only have 35 to 45 minutes to train. You have to get your workout in. You’ve worked very hard to attain your level of fitness and you want to keep it. What can you do?

Here’s a great workout combining body weight and kettlebells.

It’s called the 100’s Workout.

Begin with warming the body up very well:

Jump rope for 2 or 3 minutes, employ 5 to 7 minutes of stretching and other various warm-up techniques. Do three rotations of Deck Squats (10), Push-ups (25) and Abdominals (30). Now you are ready for the 100’s Workout.

There are several ways to do this workout. I’ve done anywhere from 3 to 5 of these exercises, depending on the available time and the chosen set of exercises. This is something that you’ll have to decide for yourself and how you are able to perform on a particular day. In addition, the amount of weight that you use makes a difference. Obviously – the higher the weight, the harder the workout.

Following are some examples:

Routine #1:

100 2 Hand Swings, recover, stretch.
100 Bottoms-up Squats, recover, stretch.
100 Kettlebell Snatches, recover stretch.

You should be able to accomplish each exercise in 5 to 6 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 20 minutes. A light stretch and you are finished and on with your day.

Routine #2:

100 Hand to Hand Swings (50 each Side)
100 Single Rack Squats (Change every 10 reps, 50 each side)
100 Dual Jerk Presses- It is best to do them in sections – VERY difficult to perform 100 of these in a row. You will most likely need 3 to 4 sets in order to complete the 100 repetitions.

You should be able to accomplish each exercise in 5 to 7 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 23 minutes. A light stretch and you are finished and on with your day.

Use your imagination and try other combinations of exercises when you do your 100’s. It’s a great deal of fun and yields a phenomenal workout.

As always: Train Hard & Train Often!

Phil Ross, Master RKC