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When most people think of a gym, they usually picture a room filled with heavy barbells, a range of dumbbells, and maybe a variety of machines. But, one iron jewel has been dug out of the past and has become increasingly popular over the last 20 years — the kettlebell.

This simple-looking “cannonball with a handle,” often made of cast iron, is a versatile and convenient training tool. It can be easily transported or stored in the corner of your home, and it can be the centerpiece for brutally effective workouts virtually anywhere, for any goal.

Because its center of gravity is away from the handle, this piece of equipment allows for unique exercises (such as kettlebell swings) and unconventional workouts that can’t always be replicated with dumbbells. Sure, you can execute some of the same exercises, but the cardiovascular work will be greater with a kettlebell, as the off-balanced design recruits more muscle mass. Kettlebell training can also help to improve balance, coordination, and core bracing.

Here are some of the best kettlebell workouts for all levels of lifters and a wide range of goals, be it size and strength, conditioning and endurance, or even fat loss.

Best Kettlebell Workouts

• For Muscle Mass
• For Fat Loss
• For Conditioning
• For Beginners

Benefits of Kettlebell training

Kettlebells appear to serve the same general purpose as dumbbells. They allow you to train for nearly anything, at any time, and anywhere. (1) But, with the center mass being different, a kettlebell is naturally less stable which provides a different training stimulus. Kettlebells will be slightly less efficient for building raw size because isolating muscles can be difficult due to the added stability challenge, but they are highly effective for building muscular balance and coordination. (2)

As such, kettlebells can provide more “functional” workouts and are particularly useful for athletes. Some kettlebell exercises, like the Turkish get-up, take advantage of this total-body benefit to further improve athletic qualities and conditioning. Because more overall muscle is recruited to stabilize the kettlebell, kettlebell training will also increase the demands on your cardiovascular system, making it a great choice for conditioning. (3)

The off-centered weight and distinctive handle shape allow for unique exercises requiring a swinging or arc motion. This provides even more choice in exercise selection and greater training possibilities. Kettlebells can also be used to perform the same exercises you’d otherwise do with dumbbells.

Best Kettlebell Workouts for Muscle Mass

If your priority is building muscle mass, the kettlebell can be an amazing tool. (4) Focus on the most stable exercises, allowing you to use the heaviest weight to provide the best stimulus for muscle growth. A workout should start with big basic, compound (multi-joint) exercises that recruits the most muscle mass when you’re fresh, so that you can use the most weight while focusing on good form.

Then, you can follow with isolation, single-joint exercise to target a specific muscle or improve your mind-muscle connection. These exercises stimulate less overall muscle mass, but are very useful to focus on a single body part.

To progress, stay in the desired repetition range, performing “hard” sets. Improve over time, either by increasing the number of repetitions or, if available, the weight of the kettlebell. Start relatively light when you first try an exercise — allow time for your nervous system and body to master the technique required. Do not progress too heavy, too fast. Remember that muscle building is a marathon, not a sprint.

Upper Body Kettlebell Muscle-Builder

There are several ways to organize a workout or program, so we’ll detail several routines that you can use depending upon your preferences and schedule. The first one is a workout focusing on the muscles of the upper body and utilizes supersets to hit the muscles with a higher intensity in less time.

Single-Arm Kettlebell Row

• How to Do It: Hinge forward at your hips to assume a bent-over position. Put one hand on a flat bench or a wall to increase total-body stability. Grab the handle of a kettlebell with the other hand, brace your core, and pull your elbow past your hip. Don’t allow your elbows to flare out to the sides. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12 per arm
• Rest time: No rest between arms. No rest before moving to the next exercise.

Kettlebell Bench Press

• How to Do It: Grab a pair of kettlebells and lie down on a flat bench. Squeeze the handles hard and have the ball of the kettlebell resting on your outer forearm. Begin with your hands near the sides of your chest and your palms facing each other. Retract your shoulder blades and press the weight up while exhaling. As you press up, rotate your palms to face forward. Keep your elbows at a roughly 45-degree angle. Lower with control.
• Sets and Reps: 4 x 6-10
• Rest time: Rest two to three minutes before repeating the previous exercise.

Kettlebell High Pull

• How to Do It: Stand tall while holding a relatively heavy kettlebell in each hand at your side. Brace your core and squeeze your lats, then hinge forward by bending at your hips and knees. When your hands are around knee-level, use your hips as a hinge to thrust the kettlebell upward with as much force as you can. Keep the weights close to your body and pull them toward your chest while squeezing your upper back muscles briefly at the top.
• Sets and Reps: 3 x 6-10
• Rest time: No rest before moving to the next exercise.

Kettlebell Press

• How to Do It: Stand with a pair of kettlebells in the front rack position  — holding each kettlebell with your palm facing your chest, elbow tucked under your forearm, wrist straight, and your shoulder pulled down. Brace your core and press the weight up until your arm is fully extended overhead, then lower with control to the starting position.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two to three minutes before repeating the previous exercise.

Kettlebell Lateral Raise

• How to Do It: Stand tall with a pair of kettlebells in your hands by your side. Keep a slight bend in your elbows and raise your arms out your sides until they’re almost parallel to the ground. In the top position, the bottom of the kettlebells should be facing the floor. Be sure to “lead with your elbows” — they should always be slightly higher than your wrists. Think about lifting out, not up, to enhance deltoid stimulus and decrease trapezius activation.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Horn Curl

• How to Do It: Stand up straight while holding one kettlebell with both hands, gripping the sides of the handle. Curl the weight by bending at your elbows without moving your upper arms. Make sure your elbows stay in place, by your sides, to really focus on your biceps. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Kettlebell Triceps Extension

• How to Do It: Stand while holding one kettlebell by the sides with both hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the weight behind your head. When your arms are fully bent in a comfortable stretch, reverse the movement. Try not to flare your elbows too much — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes before repeating the first exercise in the series.

Kettlebell Leg Day

This lower body workout will combine bilateral (two-leg) and unilateral (single-leg) exercises to increase muscle mass while making sure both sides are trained symmetrically. This can also help improve balance and coordination.

The session starts with an explosive movement to really warm-up your knees and activate your nervous system to perform even better later in the workout.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 5 x 6-10
• Rest time: Rest one minute between sets.

Goblet Squat

• How to Do It: Stand with a kettlebell in the “goblet squat” position — holding the horns (sides of the handle) with the weight resting snugly against your chest. With a roughly shoulder-width stance, squat down as low as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two minutes between sets.

Sumo Kettlebell Romanian Deadlift

• How to Do It: Stand with a relatively heavy kettlebell in both hands and widen your stance past shoulder-width. Brace your core and pack your shoulders down. Hinge forward by bending at your hips, barely bending your knees — your legs should almost stay straight. Go as low as possible without rounding your back. Try to feel a deep stretch in your hamstrings. From the bottom position, thrust your hips forward to raise your torso back to the standing position. Squeeze your glutes at the top before repeating repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two to three minutes between sets.

Front Rack Kettlebell Reverse Lunge

• How to Do It: Hold a pair of kettlebells in the front rack position and stand tall. Take a deep breath and brace your core, then step backward with one leg into a lunge position. Only the toes of your rear leg should be on the floor. Bend your front knee until your rear knee grazes the floor. Stand up by squeezing your glutes and pushing through your front heel. Maintain most of your weight on the front leg during the exercise. Perform all repetitions on one leg before switching sides.
• Sets and Reps: 3 x 10-15 per leg
• Rest time: No rest between legs. Rest two minutes between sets.

Calf Raise

• How to Do It: Stand with your toes on a step or a sturdy item higher than floor level (to allow your heels to drop below your toes). Hold a kettlebell in one hand and hold a stable rack, bench, or wall with the other hand for balance. Let your heels sink down as low as you can with control and pause for a second in the stretched position. Push through the balls of your feet to raise your heels as high as possible and pause for a second in the top position.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes between sets.

Fat-Burning Kettlebell Workout

The kettlebell can be a fantastic and efficient tool to shed as much body fat as possible. The compact weight allows you to quickly mobilize a lot of muscle mass and expend lots of energy. For fat loss training to be as effective as possible, you need to use “cyclic” exercises or movements that you can perform for a relatively longer duration, to sustain the energy expenditure.

As such, aim for each bout of effort to last for a significant amount of time. Don’t use too much weight or get too crazy on the pacing — the effort should not be “too hard” because you need it to be sustainable. With this workout, combined with a fat-loss focused diet, you should be able to shed fat while also improving your base cardio and endurance, as you’ll be working in the aerobic zone of cardiovascular conditioning.

This specific workout is a type of EMOM training — every minute on the minute — which implies that you need to set a timer and begin each exercise at the corresponding start of each minute, for a specific number of rounds. If your cardiovascular abilities are limited, start with four rounds of this circuit. Work your way up to six to eight rounds for maximal fat loss. Exercises will be performed “for time” instead of for specific repetitions.

Alternating Kettlebell Swing

• How to Do It: Stand in front of a kettlebell with a wide stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up until chest- to eye-level. When the weight reaches its maximum height, quickly and carefully grab it mid-air with your other arm. Let the weight go back down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is too challenging, perform basic kettlebell swings.
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Front Rack Carry

• How to Do It: Stand straight with a pair of kettlebells in the front rack position. Flex your abs, look forward, and start walking with cautious, controlled steps. Brace your core and limit the movement at your hips during the walk. Control the kettlebells and avoid letting the weights bounce as you move. If you don’t have room to walk non-stop, perform a kettlebell march instead: With weights in the front rack position, lift one leg up until your thigh is at a 90-degree angle with the floor, then lower it with control. Switch legs and repeat back and forth.
• Sets and Reps: Four to eight rounds, one total minute of continuous walking.
• Rest time: No rest before moving to the next exercise.

Alternating Kettlebell Snatch

• How to Do It: Stand in front of a kettlebell with a wide stance. Hinge forward with a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up as high as possible, keeping it close to your body. In one motion, straighten your arm over your head and carefully “catch” the weight by dipping your legs as the kettlebell turns onto the back of your forearm. Lower the weight like a shoulder press, then to your side, keeping it close to your body. Switch hands when the bell is in the bottom position. Hinge to repeat the motion. Alternate hands with each repetition
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Kettlebell Sit-up and Press

• How to Do It: Hold a kettlebell with both hands while sitting on the floor with your legs straight out. Press the kettlebell over your head, then lower it back to your chest. Keep your heels on the floor and your legs wide. Slowly lower your upper body to the ground until you’re lying down. Flex your abs and dig your heels into the ground to perform a sit-up to return to the seated position.
• Sets and Reps: Four to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the next exercise.

Kettlebell Bob and Weave

• How to Do It: Stand with a kettlebell in the goblet position. Take one foot to the step and descend into a half-squat. Perform a “weaving” or ducking motion with the weight — imagine getting out of the way of a dodgeball coming toward your face. Bend at the waist and keep your torso neutral, don’t round your spine forward. Bring in your other foot and stand up. Then repeat to the opposite side.

• Sets and Reps: Four to eight rounds, one minute of bobbing and weaving.
• Rest time: No rest before starting the circuit over.

Iron-Clad Kettlebell Conditioning

If you want to become a lean, mean, non-stop machine and crank up your cardiovascular and endurance capacities, then these workouts are for you. Kettlebells allow you to work on different aspects of conditioning by providing either steady paced, sustainable exercises or high intensity, lactic-acid inducing burnout sessions.

If you’re a bit rusty, cardio-wise, then the fat loss workout will double as an effective base-building plan. When you feel capable of tackling a more challenging routine, you can replace it with one of these or combine them into your weekly program if you’re hungry for faster cardio gains.

Kettlebell Aerobic Power

Here we want to use a variety of exercises for intense bursts of work and incomplete rest — a form of high intensity interval training or HIIT. This stimulates higher oxygen utilization and addresses aerobic abilities of your muscles. Be sure to use a relatively high intensity to really stimulate the aerobic power, which is the functional capacity of the cardiorespiratory system. So make these periods of work count.

You do want the effort to remain sustainable and aerobic, hence the 1:1 work:rest ratio and the inclusion of exercises that you can perform for long duration sets. Perform 30 seconds of work with 30 seconds of rest on each exercise and repeat the circuit a total of four times to create one “block.” Rest two to three minutes between each block and perform two to three blocks per workout.

 Kettlebell Clean and Press

• How to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and stand up explosively to drive the kettlebells up. Keep the weights close to your body and bring them to the rack position. Pause briefly to stabilize yourself and brace your core. Press both weights overhead to lockout. Carefully lower them to shoulder-level, then lower the weights to your sides. Repeat the entire sequence for each additional repetition. 
• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before moving to the next exercise. 

Kettlebell Burpee

• How to Do It: Stand up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to place the weights on the floor — slightly bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the floor, and carefully “jump” your legs back to land in a push-up position with your arms straight. Perform a full push-up, lowering your body as far as your mobility allows before pressing to lockout. “Jump” your feet toward the weight and stand up by deadlifting the kettlebells while keeping a flat back. Repeat the entire sequence for each repetition.

• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before moving to the next exercise.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 30 seconds of work.
• Rest time: Rest 30 seconds before repeating the first exercise.

Kettlebell Anaerobic Development

When the intensity is really high, your body will tap into the anaerobic system and use the phosphagen and glycolytic pathway to produce as much energy as possible. This type of training still uses the aerobic pathway for recovery and it will improve your aerobic base, but it primarily focuses on making you more resilient to intense, shorter bouts of exercise and lactic acid accumulation. 

This approach is particularly useful for powerlifters, CrossFitters, and strongmen/strongwomen, as it can help you to sustain very hard work lasting in the 90 to 120-second range while improving glucose storage and utilization. You can use a wide variety of intense exercises, and kettlebells are perfectly fitted for such workouts. For this workout, you want to be pushing yourself hard — aim for 90% of your maximum output. Set a timer to start every four minutes and begin the exercises when it rings. Repeat the entire circuit five or six times.

Thruster

• How to Do It: Hold a pair of kettlebells in the front rack position while standing. Brace your core and squat down until your upper thighs just break parallel. Stand back and use the momentum of your legs to assist you into a smooth transition into an overhead press. Lockout the weights overhead and stabilize your entire body. Lower the kettlebells to the front rack position and repeat.

• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the next exercise.

Double Kettlebell Snatch

• How to Do It: Stand in front of a pair of kettlebells with a relatively wide stance. Hinge forward, making sure to keep a flat back. Grab the kettlebells and pull them back until your hands are between your inner thighs. Drive your hips forward explosively to bring the weights up, keeping them close to your body as they continue upward. In one motion, straighten your arm over your head and carefully “catch” the weight by dipping your legs as the kettlebells turn onto the back of your forearms. Lower the weights while keeping them close to you, and swing them back past your legs to flow into the next repetition.
• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the next exercise.

 Kettlebell Burpee

• How to Do It: Stand up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to place the weights on the floor — slightly bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the floor, and carefully “jump” your legs back to land in a push-up position with your arms straight. Perform a full push-up, lowering your body as far as your mobility allows before pressing to lockout. “Jump” your feet toward the weight and stand up by deadlifting the kettlebells while keeping a flat back. Repeat the entire sequence for each repetition.
• Sets and Reps: 5-6 x 12
• Rest time: Rest the remaining of the four minutes before starting the circuit again.

Kettlebell Workout for Beginners

If you’re new to kettlebell training, here’s a workout to ease you into the flow of using an unfamiliar piece of equipment. This basic full-body workout alternates kettlebell staples and more traditional exercises in a circuit to build complete size and strength as well as familiarity with the unique ‘bell. It’s also a great fit for any newer lifter that wants to improve their fitness.

Kettlebell Swing

• How to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the ground. Hinge forward, making sure to keep your back flat. Grab the kettlebell handle with both hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the weight up until it reaches chest- or eye-level. Keep your arms straight. Let the weight go back down between your thighs, without rounding your back. Cycle the movement rhythmically for the desired amount of repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the next exercise.

Goblet Squat

• How to Do It: Stand with a kettlebell in the “goblet squat” position — holding the horns (sides of the handle) with the weight resting snugly against your chest. With a roughly shoulder-width stance, squat down as low as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Kettlebell Clean and Press

• How to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and stand up explosively to drive the kettlebells up. Keep the weights close to your body and bring them to the rack position. Pause briefly to stabilize yourself and brace your core. Press both weights overhead to lockout. Carefully lower them to shoulder-level, then lower the weights to your sides. Repeat the entire sequence for each additional repetition. 
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the next exercise.

Kettlebell Row

• How to Do It: Hold a pair of kettlebells with straight arms, brace your core, and hinge forward at your hips to assume a bent-over position. Pull your elbows toward past your hips. Don’t allow your elbows to flare out to the sides. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Turkish Get-Up

• How to Do It: Lie flat on the floor with a kettlebell in one hand near your chest. Press it to lockout and keep your arm straight. Bend your leg on the same side and plant your foot flat on the floor. Raise your torso to sit up, using your opposite hand to brace on the floor — keep your arm locked with the weight overhead. Push through your heels and squeeze your glutes to raise your hips. Sweep your straight leg backward to assume a lunge position. Stand up. Keep your eyes on the weight overhead during the entire movement. Pause briefly in the standing position before reversing the entire sequence.

• Sets and Reps: 3 x 5-8 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Kettlebell Curl

• How to Do It: Stand with a kettlebell in each hand it. Flex your biceps to curl the weight up — keep a neutral or slightly bent wrist, don’t extend your wrist back. Keep your elbows near your sides. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the next exercise.

Kettlebell Triceps Extension

• How to Do It: Stand while holding one kettlebell by the sides with both hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the weight behind your head. When your arms are fully bent in a comfortable stretch, reverse the movement. Try not to flare your elbows too much — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to two minutes before repeating the first exercise.

How to Warm-up For Kettlebell Workouts

Just because you’re using a “simple” piece of equipment doesn’t mean you can skip the warm-up. With any workout, a warm-up will prime and activate your body to perform better and minimize the risk of injuries. Your best course of action would be to start with a light cardiovascular activity for five minutes like jumping rope or cycling, then hop into this circuit of exercises.

• Figure Eight: Grab a kettlebell in one hand, take a wider than shoulder-width stance, and squat halfway down. Pass the kettlebell between your legs from one hand to the next, forming a “figure eight” pattern — around the inside and outside of one leg, then back between your legs, and to the other side. Keep doing this until you perform 10 “eights,” then stand up.
• Kettlebell Halo: Begin holding the kettlebell by the horns in front of your face. Lift one elbow to maneuver the kettlebell around your head in a tight circle. Bring it around the back of your head and in front of your face. Repeat in the opposite direction. Do 10 reps per side.
• Alternating Kettlebell Swing: Stand in front of the kettlebell with a wide stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the weight up until chest- to eye-level. When the weight reaches its maximum height, quickly and carefully grab it mid-air with your other arm. Let the weight go back down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is too challenging, perform basic kettlebell swings. Perform 20 to 30 reps.
• Kettlebell Windmill: Press the kettlebell overhead and take a very wide stance. Slightly angle both feet toward the side supporting the weight. Keep your arms and legs straight as you “hinge” and bend in the direction opposite to the weight you’re holding. Keep you arm locked straight and aimed at the ceiling, and descend as far as your mobility allows.  Steadily stand back up and pause briefly. Repeat for ten reps before switching to the other side.

Swing Your Way to Fitness

Kettlebells are getting more and more popular for a reason. Practical, versatile, and functional, this lifting equipment can help you reach your goals of muscle size, strength, conditioning, or fat loss. Use these tailored workouts to master the flow of kettlebells and add this incredible, time-tested tool to your fitness kit.

References

1. Manocchia, Pasquale1; Spierer, David K.2; Lufkin, Adrienne K. S.1; Minichiello, Jacqueline1; Castro, Jessica1. Transference of Kettlebell Training to Strength, Power, and Endurance. Journal of Strength and Conditioning Research 27(2):p 477-484, February 2013. | DOI: 10.1519/JSC.0b013e31825770fe
2. Jay, Kenneth1; Jakobsen, Markus D.1; Sundstrup, Emil1; Skotte, Jørgen H.1; Jørgensen, Marie B.1; Andersen, Christoffer H.1; Pedersen, Mogens T.2; Andersen, Lars L.1. Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 27(5):p 1202-1209, May 2013. | DOI: 10.1519/JSC.0b013e318267a1aa
3. Hulsey, Caleb R.1; Soto, David T.1; Koch, Alexander J.2; Mayhew, Jerry L.1,3. Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values. Journal of Strength and Conditioning Research 26(5):p 1203-1207, May 2012. | DOI: 10.1519/JSC.0b013e3182510629
4. Lake, Jason P.; Lauder, Mike A.. Kettlebell Swing Training Improves Maximal and Explosive Strength. Journal of Strength and Conditioning Research 26(8):p 2228-2233, August 2012. | DOI: 10.1519/JSC.0b013e31825c2c9b

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For most of his sanctioned strength career, powerlifter Timothy Monigatti has mostly shined in his native New Zealand context. However, on occasion, Monigatti steps out of “The Shire” and shows the world what he brings to the table with a barbell in his hands. His appearance in the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships was no different.

During the global tentpole contest in Valletta, Malta, on June 11-18, 2023, Monigatti scored a 283.5-kilogram (625-pound) raw squat. His achievement is a raw World Record in the 74-kilogram weight class. The lift helped the athlete finish as the runner-up in his division to the eventual champion Carl Johansson of Sweden. Monigatti wore a lifting belt and knee sleeves to help him score his World Record.

Monigatti, who is just 26, can boast various New Zealand National titles over the course of his career that began in September 2015. It’s where he’s spent the majority of his competition time by far. That said, the athlete has relatively shined whenever he’s left the islands in the Pacific Ocean, particularly in the annual IPF Worlds.

According to his personal page on Open Powerlifting, Monigatti has now competed in the IPF Worlds on four occasions. As a Juniors competitor in the 74 and 83-kilogram divisions, he finished in third and second place, respectively, from 2018 to 2019. He would return to the IPF stage as an Open 83-kilogram athlete in 2022, taking home a top-five result. From this respect, Monigatti’s runner-up performance as an Open competitor at the 2023 iteration might be his best international showing yet.

Here’s an overview of Monigatti’s top stats from the 2023 IPF Worlds:

Timothy Monigatti (74KG) | 2023 IPF Worlds Top Stats

• Squat — 283.5 kilograms (625 pounds) | IPF World Record
• Bench Press — 170 kilograms (374.8 pounds)
• Deadlift — 324.5 kilograms (715.4 pounds)
• Total — 778 kilograms (1,715.2 pounds) 

Note: The athlete appears to have sometimes alternated between the 74 and 83-kilogram classes throughout his career. The 2023 IPF Worlds were Monigatti’s second consecutive appearance in the 74-kilogram division after competing in the 83-kilogram category for the better part of the last three years, dating back to July 2020.

The 2023 IPF Worlds appear to be acting as a coming-out party of sorts for some of the elite athletes on hand. Though, Monigatti had long been established as a force to be reckoned with before this contest. He might just have shown the rest of the world he’ll be someone to really monitor in the coming years.

Featured image: @theipf on Instagram

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When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).

At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.

A low-carb breakfast with plenty of healthy, satiating protein and fat is how you start your day off on the right foot. Here are 15 keto breakfast recipes to get you going!

15 Keto Breakfast Recipes

These recipes all feature eggs, one of the quintessential Primal and keto breakfast foods. For egg-free (or not-egg-centric) options, scroll down.

1. Mark’s Big-ass Omelet

One of Mark’s top three meals of all time (along with Big-ass Salads and a good steak). This recipe is infinitely customizable with your choice of meat, vegetables, and cheese.

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2. Keto Egg Bake

This breakfast casserole is great for making ahead. It’s like a baked omelet!

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3. Pork Debris

Don’t be turned off by the name. You’ll fall in love with this uber-easy dish featuring crispy leftover shredded pork topped with a fried egg.

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4. Keto Egg Wraps

Skip the tortillas. These collard green wraps make for the perfect keto-friendly portable breakfast.

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5. Sous Vide Egg Bites

Did you know your favorite coffee shop egg bites probably contain seed oils and other non-Primal ingredients? This copycat recipe only has the good stuff.

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6. Mini Breakfast Meatloaves

Our take on a Scotch egg.

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7. Keto Waffle Breakfast Sandwich

Think you can’t have breakfast sandwiches on keto? Think again!

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Keto Breakfast… Without Eggs!?

Sure, eggs are easy, nutritious, and affordable, but maybe you’re allergic. Or—and we didn’t believe this when we first heard it—apparently some folks don’t want to eat eggs every day? No problem. Besides last night’s leftovers, which are always a fine option, here are a couple keto breakfast ideas, no eggs required.

8. Hemp Cauliflower Oats

These are on the slightly higher end of the carb spectrum with 20 grams of carbs, but 9 grams are fiber. Hemp cauliflower oats are a great pre- or post-workout keto breakfast when you don’t mind a few extra carbs.

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9. Chia Flax Hot Pudding

Make this one keto-friendly by choosing a low-carb sweetener: stevia or Primal Kitchen Collagen Fuel.

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The following recipes do contain eggs, but they aren’t the main focus:

10. Bacon Pancakes

Enjoy these with a side of sliced avocado – yum!

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11. Keto Blueberry Muffins

You won’t believe these muffins are keto when you taste them, but each one contains only 7 grams of carbs (4 grams net)!

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12. Cheesy Keto Biscuits

These make a fantastic savory side for any keto breakfast or brunch, or use these as the foundation of a keto breakfast sandwich. Just add a sausage patty and cheese.

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Keto Breakfast Beverages

13. Primal Egg Coffee

Don’t knock it till you try it. Once you try adding an egg to your coffee, you’ll forget all about butter coffee—although you can always add butter, MCT oil, or coconut oil to this recipe if you’re so inclined. Swap out the sugar for stevia or monk fruit to drop the carbs even more.

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14. Primal Egg Coffee Frappe

For all you iced coffee lovers. Again, feel free to swap the small amount of honey for a lower-carb sweetener. Add collagen peptides for more protein.

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15. Bone Broth Latte

If you aren’t already drinking bone broth regularly, it’s time to get on board. Here’s how to amp up a mug of plain bone broth to deliver even more healthy fats and flavor.

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Looking for even MORE low-carb breakfast recipes? Check out the recipe archives on Mark’s Daily Apple!

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One of the core’s most important jobs is to maintain stability as forces try to act on it—to keep you stable, upright, and in a good position even as you get pushed and pulled and poked and prodded from all angles. While most people think of doing sit-ups, crunches, leg lifts, and bicycles when they want to build their core strength, one of the most effective exercises for developing a stronger core is the standard plank.

But planks get boring. And sometimes, a basic plank isn’t providing the right amount of stimulus to the right spots for your goals. That’s when you turn to plank variations that make the exercise more interesting, target different tissues, and force different adaptations.

Here are ten of the best plank variations on the standard plank.

Knee Plank

This exercise helps strengthen your core, and improves stability and posture without being quite so intense as the standard plank. It’s probably the best place for someone to start who’s never done a plank before and worries about their ability to perform one. To perform this, position your elbows directly below your shoulders and raise your body off the ground, supporting your weight on your forearms and knees. Your body should form a straight line from head to knees. Try to hold this position for as long as you can.

Muscles hit: Engages the transverse abdominis, rectus abdominis, and obliques, along with the glutes, shoulders. Because of the knee resting position, the quads are mostly taken out of it.

High Plank

This variation is essentially the top of a push-up position. It targets the core, but also engages the shoulders, chest, and quads. Start in a push-up position with your palms flat on the ground, hands shoulder-width apart, and arms straight. Your body should form a straight line from head to heels.

Muscles hit: The high plank hits all the same muscles as the standard plank with a bit more emphasis on the upper body, including the shoulders and triceps.

Side Plank

This variation targets the obliques, the muscles on the side of your torso. Begin on your side with your feet together and one forearm directly below your shoulder. Raise your hips until your body is straight from head to feet. Hold this position without letting your hips drop. Repeat on the other side.

Muscles hit: The side plank is very good at targeting the obliques.

Shoulder Tap Plank

Adding shoulder taps to a high plank can increase the intensity of the exercise and engage your upper body more actively. From a high plank position, lift one hand off the ground and tap your opposite shoulder. Keep your core engaged and try to avoid rocking your hips.

Muscles hit: The shoulder tap places some engagement on the deltoids, but most of it comes from forcing the core musculature to support the movement and lack of support from the arm.

Plank with Knee to Opposite Elbow

This plank variation not only targets your core, but also works your lower body. From a high plank position, bring one knee up towards the elbow on the opposite side. Return to the starting position and repeat with the other leg.

Muscles hit: This is a real ab shredder.

Spiderman Plank

Imagine Spiderman crawling along a skyscraper and you’ll get the feel for this variation, which can help increase hip mobility and core strength—particularly the serratus and transverse abdominis  From a high plank position, bring one knee out to the side, trying to touch your elbow. Return to the starting position and repeat on the other side.

Muscles hit: The obliques and hip flexors are hardest hit, while there’s also intense activation of the transverse abdominis and rectus abdominis (which can be difficult to train directly).

Reverse Plank

This plank variation targets the posterior chain muscles, including the glutes, hamstrings, lower back, and triceps. Sit on the floor with your legs extended in front of you. Place your palms on the floor behind you, fingers pointing towards your feet. Push through your palms and lift your hips and torso towards the ceiling.

Muscles hit: Perhaps the most unique variation, the reverse plank targets the posterior chain, including the glutes, hamstrings, lower back, and triceps, but also works the anterior deltoids and pectorals. There’s less “direct” activation of the core musculature.

Three-Point Plank

This plank variation challenges your balance and engages your core even more intensively. From a high plank position, lift one foot off the ground and hold. Keep your body steady and your hips level. Try switching to lifting one hand off the ground and hold while keeping both feet down.

You can also try the Two-Point Plank, where you alternate between lifting left elbow/right foot and right elbow/left foot.

Muscles hit: In addition to the core muscles which are hit from a unique angle and bias, the gluteus medius and minimus on the lifted leg’s side also activate to support the leg.

Plank Jacks

This is a dynamic plank variation that combines cardiovascular exercise with strength training. From a high plank position, jump your feet out wide like you’re doing a jumping jack, then back together.

If that’s too easy, try jumping out your hands as well.

Muscles hit: The transverse abdominis, rectus abdominis, and obliques are all engaged along with the glutes and hip abductors. The tibialis (shin bone) anterior also helps absorb the impact.

Plank Up-Downs

This plank variation provides a full body workout, particularly engaging the shoulders and core. Start in a high plank position. Lower one elbow to the ground, then the other, coming into a forearm plank. Then, place one hand on the ground, then the other, pushing back up into a high plank.

Muscles hit: The dynamic movement between high and forearm plank position engages the triceps, pectorals, and deltoids plus smaller stabilizer muscles of the shoulder girdle in addition to the normal core muscles targeted by planks.

I hope you enjoy some of these variations. Let me know in comment section which ones you do!

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Natalie Richards, an accomplished American powerlifter, has now set herself apart on a monumental global stage. During the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships in Valletta, Malta, Richards recorded a top raw total of 512.5 kilograms (1,129.8 pounds). That mark is a new IPF World Record in the 57-kilogram weight class and, naturally, gave Richards the resulting victory in her international debut.

Richards’ new raw World Record total eclipses her peer Jade Jacob, who finished in second place at the 2023 IPF Worlds. Jacob’s notched the previous record of 503.5 kilograms (1,110 pounds) at the 2023 Sheffield Powerlifting Championships.

En route to her raw World Record-setting total, Richards notched a 180-kilogram (396.8-pound) back squat for an all-time raw competition personal record, a 107.5-kilogram (237-pound) bench press, and a 225-kilograms (496-pound) deadlift for another all-time raw competition PR.

Richards wore just a lifting belt for assistive equipment on her deadlift, while her squat was performed wearing a belt, knee sleeves, and wrist wraps. Her bench press was supported by wrist wraps alone.

Here’s an overview of Richards’ top stats from her performance at the 2023 IPF Worlds:

Natalie Richards (57KG) | 2023 IPF Worlds Top Stats

• Squat — 180 kilograms (396.8 pounds) | All-Time Raw Competition PR
• Bench Press — 107.5 kilograms (237 pounds) | Tied All-Time Competition PR
• Deadlift — 225 kilograms (496 pounds) | All-Time Raw Competition PR
• Total — 512.5 kilograms (1,129.8 pounds)  | IPF World Record

Richards’ electric IPF Worlds debut performance comes on the heels of a very productive recent run in sanctioned powerlifting contests. According to her personal page on Open Powerlifting, the athlete has now won each of her last four competitions, including a resounding victory at the 2023 Powerlifting America (AMP) Classic National Championship in late February 2023. To date, Richards has lost on just two of 13 occasions in a career that began in November 2019.

What’s clear is that Richards has already established a firm foothold as a dominant American powerlifter. The next frontier is reaching new heights at a global level. Richards is off to a great start with a gold medal, World Record performance in her international debut.

Featured image: @whitelightsmediauk on Instagram

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Brian Shaw has just one strongman competition left in his career — the eponymous 2023 Shaw Classic (SC) on August 19-20, 2023, in Loveland, CO. The sport of strongman will soon officially soldier on without one of the greatest strongmen of all time, at least with him as an active competing participant. While the former World’s Strongest Man (WSM) champion (2011, 2013, 2015-2016) will undoubtedly try to maximize his time away from competition, Shaw clearly wants to make the most of his last competitive appearance. A look at his recent nutrition says as much.

On June 12, 2023, Shaw shared a video to his YouTube where he diagrams “full day of eating” with more than 10,000 calories. The diet is part of Shaw’s last planning steps as an elite strongman before he vies for the SC title one last time. Shaw won the inaugural SC in 2020 and finished as the runner-up to two-time defending champion Trey Mitchell in 2021-2022.

According to Shaw, he eats six meals a day to keep up his current strength and stature at 6-foot-8 height and 181.4 kilograms (400 pounds). Each meal appears to serve its own purpose within Shaw’s overarching strategy. Here’s a general overview of each of Shaw’s meals from his 10,000-calorie day.

Note: Shaw disclosed nutritional numbers but did not provide precise measurements for every element.

Meal 1

Shaw started his day by making some pancakes and mixing eight ounces of bison meat with six whole eggs. Naturally, the pancakes had butter and syrup, while the meat and egg mix had ketchup. Shaw washed this breakfast down with orange juice.

• Calories — 2,260
• Protein — 104 grams
• Carbs — 240 grams
• Fat — 95.5 grams

Meal 2

Next, prior to leaving the house, Shaw whipped up a protein shake with three scoops of whey protein powder, one banana, “a scoop” of peanut butter, and water. He also packed four cookies and an apple to take with him on the go.

• Calories — 1,190
• Protein — 85 grams
• Carbs — 132 grams
• Fat — 36 grams

Meal 3

Shaw dubbed the ensuing meal his “First Lunch.” It essentially involved a significant amount of pasta and bison meat, with the latter coming in at a whopping one-pound portion.

• Calories — 1,495
• Protein — 131 grams
• Carbs — 153 grams
• Fat — 43 grams

Meal 4

Shaw unveiled another pound of bison meat for his next meal. On this occasion, he ate it with a half-can of green beans and “a generous two cups” of rice instead of pasta. There’s also a large helping of barbecue sauce overlaid.

• Calories — 1,532
• Protein — 129 grams
• Carbs — 161.5 grams
• Fat — 40 grams

It is here where Shaw clarified that the size of his portion would only grow as the 2023 SC nears. He explained that the proof is in the pudding as the increased eating has translated to better training.

“Some of the contests previously to this, I’ve talked about, ‘Hey, I want my scale weight to be down. I’m worried about my speed or I’m worried about that.’ The Shaw Classic is not about any of that. It’s just about being big and strong. So I’m going to eat like I want to be big and strong.” Shaw said. “My portion sizes from this point will only get bigger, they will not get smaller … How I am feeling in the gym is also showing me that eating this way is translating to the gym and my performance.”

Meal 5

As Shaw neared the end of his day, bison meat made yet another appearance. In this instance, the American athlete cooked 12 ravioli, eight chicken meatballs, a large bowl of salad with vinaigrette dressing, and eight-ounces of bison meat.

Shaw also drank two cans of Coca-Cola, explaining that the soda was “only a pre-training thing.” Shaw clarified that this meal was designed in anticipation of a heavy deadlift session the next day, with the goal of “carbing up and fueling up” for the strenuous workout.

• Calories — 2,555
• Protein — 145 grams
• Carbs — 209 grams
• Fat — 135 grams

Meal 6

To close this monster day of eating, Shaw helped himself to dessert. The strongman ate a bowl of homemade ice cream created with milk and a mass-gaining protein shake. As a “sprinkle” of sorts, Shaw had a slice of cheesecake along with his cold treat.

• Calories — 1,420
• Protein — 97.5 grams
• Carbs — 153 grams
• Fat — 47 grams

One of the most important weekends in Shaw’s strength life awaits him at the 2023 SC. To finally unseat someone like the reigning champion Mitchell, Shaw seemingly understands that his preparation has to go into overdrive for a curtain-call win. His 10,000-calorie day of eating certainly fits that bill.

Featured image: @shawstrength on Instagram

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There are no shortage of World Records falling at the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships. In fact, it almost appears as if the contest has multiple new stars every day during the week of June 11-18. Singaporean powerlifter Farhanna Farid is the latest to throw her hat into the ring. During the tentpole competition occurring in Valetta, Malta, Farid successfully captured a 203-kilogram (447.5-pound) raw deadlift. The achievement is an IPF World Record in the organization’s 52-kilogram (114-pound) weight class.

Farid’s record pull helped the athlete secure an eighth-place result in her second career IPF World Championships appearance. Evie Corrigan was the eventual 52-kilogram champion, but Farid’s record did surpass the previous World Record, held by Corrigan — a lift of 202.5 kilograms (446.4 pounds) during the 2023 Sheffield Powerlifting Championships. Farid appeared to complete her deadlift completely raw from a sumo stance while using a mixed grip. Uniquely, the competitor did not wear a lifting belt during her record-setting performance.

As for Farid’s overall performance, the athlete fared quite well in the context of her career, all things considered. According to Farid’s page on Open Powerlifting, the powerlifter is a three-time Asian Powerlifting Federation (AsianPF) raw World Champion (2018-2019, 2022) in the 52-kilogram division. Technically, Farid did not improve upon her seventh-place IPF Worlds debut in 2022. Still, bringing home a World Record while moving a placing down is likely a result most athletes would stomach.

Here’s an overview of Farid’s top stats from the 2023 IPF Worlds:

Farhanna Farid (52KG) | 2023 IPF Worlds Top Stats

• Squat — 127.5 kilograms (281 pounds)
• Bench Press — 70 kilograms (154.3 pounds)
• Deadlift — 203 kilograms (447.5 pounds) | IPF World Record
• Total — 400.5 kilograms (882.9 pounds)

Farid’s top bench press matches her best ever from the 2022 AsianPF Powerlifting Championships. The athlete had scored her latest lift on her third attempt, potentially leaving room for significant improvement in another competitive appearance.

Farid has kept it steady since her official powerlifting debut in December 2018. Making ventures on the IPF Worlds stage still seems relatively new. From that respect, to leave with a World Record is no small feat.

Featured image: @theipf on Instagram

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The 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have featured a variety of jaw-dropping performances from a few household names like Chapon and Connor. The latest record stunner in Valletta, Malta, belongs to young star powerlifter Brian Le. During the global contest taking place on June 11-18, 2023, Le successfully deadlifted 300.5 kilograms (662.5 pounds) raw while competing in the 66-kilogram category.

The massive pull is an IPF World Record in the 66-kilogram class and helped Le capture second place in that same division. Panagiotis Tarinidis was the 66-kilogram champion, just above Le. His mark eclipses Kasemsand Senumong’s past 66-kilogram deadlift World Record of 300 kilograms (661.4 pounds) from the 2022 AsianPF Asian Classic Powerlifting Championships. Le wore a lifting belt to help assist him with the milestone lift while utilizing a mixed grip and sumo pulling stance.

Per his page on Open Powerlifting, Le’s silver medal at the 2023 IPF World Classic Powerlifting Championships was just the second time he’s lost a contest in his last 10 competitive appearances. Notably, Le is the defending Powerlifting America (AMP) Classic National Champion after winning that competition in late February 2023.

Even without a victory, the 2023 IPF Worlds were Le’s sanctioned international debut. He seemed to maximize the opportunity with a new deadlift achievement in the IPF World Record books. Here’s an overview of Le’s complete performance from his first appearance in an international setting:

Brian Le (66KG) | 2023 IPF Worlds Top Stats

• Squat — 242.5 kilograms (534.6 pounds)
• Bench Press — 152.5 kilograms (336.2 pounds)
• Deadlift — 300.5 kilograms (662.5 pounds) | IPF World Record
• Total — 695.5 kilograms (1,533.1 pounds)

At the minimum, Le could’ve been in a position for all-time raw competition personal records (PRs) on his other staple lifts. However, the athlete missed one bench press attempt, one squat attempt, and two of his three deadlift tries, even while setting the World Record on his first pull. While this performance remains something to marvel at, Le could have something to build on in the future.

Even in his mid-20s, Le has established himself as a powerlifter to watch, both domestically and abroad. At the time of this writing, it is unclear when Le will take his strength and talents to an international place again. Whenever the time does come around, the powerlifter seems sure to put on a show.

Featured image: @theipf on Instagram

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On June 11, 2023, teenage powerlifter Morgan Nicholls shared an Instagram clip of himself scoring a raw 238.1-kilogram (525-pound) bench press during a training session. According to the caption of the 16-year-old athlete’s post, the upper body feat marked a personal record (PR) for the competitor. Nicholls wore wrist wraps for his press — which would be considered raw in a sanctioned powerlifting context. At the time of this writing, it is unclear if Nicholls wore a lifting belt under his shirt.

To help him with this new milestone, the younger Nicholls was spotted by his father, Chad. The senior Nicholls is a renowned bodybuilding trainer and nutritionist, perhaps most famous for his diligent work with eight-time Mr. Olympia (1998-2005) Ronnie Coleman and former two-time Mr. Olympia (2020-2021) Mamdouh “Big Ramy” Elssbiay. It appears his son is continuing to live up to an illustrious family name in strength sports — his mother, Kim Chizevsky-Nicholls, is a four-time Ms. Olympia (1996-1999).

Based on the tenor of Nicholls’ lift, an achievement like this might have almost been inevitable. In fact, a general perusal of Nicholls’ Instagram page will provide evidence that the athlete has been steadily but surely working on his bench press in recent months. For example, in late November 2022, Nicholls achieved his first 226.8-kilogram (500-pound) bench press. Fast-forward to early May 2023, where Nicholls shared a video of himself finishing off a 224.5-kilogram (495-pound) paused bench press for two sets of one.

In that same post, Nicholls revealed he underwent ACL surgery in early January 2023. The athlete had apparently suffered the injury sometime at the end of his high school football season in late Fall 2022, but it was initially “misdiagnosed.” Nicholls did not provide precise details on the extent of his tear, on which leg it occurred, or any specific rehabilitation methods and subsequent recovery timelines.

What’s apparent is that the ACL injury may have slowed some of his progress to start the year 2023. The video of his 495-pound bench press was Nicholls’ first post in roughly five months, which would align with his surgery and recovery timeline. At the time of this article’s publication, Nicholls understandably does not appear to have attempted any staple leg exercises like the back squat or deadlift since his surgery. Based on his social media presence, the last he left off with both lifts were a raw 288-kilogram (635-pound) deadlift PR from early December 2022 and a 247.2-kilogram (545-pound) squat with wraps PR in April 2022.

At the time of this writing, it is unclear when Nicholls plans to dive head-first into some of his lower body movements. Given his youth, the athlete is likely taking his recovery time slow, easing his way back into his entire training routine with a safe process.

That said, if Nicholls is already logging massive bench PRs in his comeback, a return to being an all-around powerhouse seems inevitable.

Featured image: @raising_mayhem on Instagram

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While squats are the king choice for leg day, they’re also the bane of many lifters’ existence. Some people simply don’t squat due to negligent programming while they bias toward relatively easier upper body training. Others might not squat because they’ve never learned proper technique and they can’t get comfortable with the movement. 

If you’re in either of these categories, you’re in luck. Sometimes it helps to consider similar alternatives to the basic squat, so you can get all the benefits of the exercise using a variation that better suits your individual needs.

Plus, it can break up the monotony of a potentially stale workout program if you’ve hit a plateau. Changing things up to find what works for you is half the battle for long-term results and one or more of these may be the game changer you need.

Best Squat Variations

• Front Squat
• Zercher Squat
• Overhead Squat
• Kang Squat
• Heels-Elevated Dumbbell Squat
• Goblet Squat
• Box Squat
• Hatfield Squat
• Skater Squat

Front Squat

The front squat is a classic alternative to the more common and ubiquitous back squat. As a whole, the front squat can allow similar loading, as long as your mobility is on point. It can also promote a longer range of motion with less potential for lumbar spine injury.

Because the front squat is a more “athletic” variation compared to many other squats, it relies on coordinating strength from both your upper and lower body. In certain fitness worlds, like Olympic lifting or CrossFit, it’s considered the go-to squat variation. 

When to Do it 

If you’re looking to hit the quads a bit harder or achieve a deeper squat with a long range of motion (either by choice or due to immobility in your back squat), the front squat is for you.  Many lifters’ anthropometry and leverages don’t suit the back squat, but are better suited to the front squat due to its counterbalancing attributes. If you’ve got very long femurs or long legs overall, you owe it to your lower body development to give these a shot.  

How to Do it

There are two classic grips to hold the barbell on the front of the body while squatting. The relatively easier way is to use a cross-armed grip, also known also as the “California” style. Set a barbell in a squat rack and step up with your throat close to the bar. Cross your arms over one another — place the fingers of each hand on top of the bar near the opposite shoulder.

Keep your elbows high and hold the bar place with the thumb and first finger of each hand. This will also help to block the bar from rolling forward down the shoulders. Step out of the rack with your upper body in a strong position, set a comfortable-width stance, and proceed to squat. 

The second option is using a clean-grip rack position — holding the barbell across the fronts of your shoulders with a fully closed grip. This is a more stable and relatively safer variation but requires a lot more mobility and flexibility, especially in your thoracic region (upper back), wrists, and shoulders.

To determine if you can comfortably use the clean-grip, try to touch each shoulder with the same-side hand while standing. If you can, you likely have the mobility to do these, maybe with some practice mixed in. When using a clean-grip, aim to keep your elbows high at all times, especially during the lowering phase.

Zercher Squat

The Zercher squat moves the barbell from being supported via an axial load (on your spine) and places the onus on your arms instead. That means huge accountability for your core —  both from the front (your abs) and the back (particularly your lower back) — to brace and stabilize your spine as the movement progresses.

The Zercher squat isn’t for the faint of heart. It’s a challenging squat movement that can even be simply uncomfortable to perform. It’s best done early in the workout when you’re fresh, compared to later on when your shoulders, arms, and core are fatigued.

When to Do it 

Because the Zercher squat uses an appendicular load (supporting the weight with your arms), the movement is a great way to begin a core-focused workout. Moreover, lifters who have issues getting their arms and shoulders into position for standard barbell squats  — think about how some shoulder injuries can prevent holding the bar during a back squat — the Zercher squat can be a suitable alternative. Aside from these stipulations, these can be added to any training session as a worthy challenge for any lifter up for the task. 

How to Do it 

Performing Zercher squats requires placing the barbell in the crook of your arms, so it’s being carried and supported by your elbows. Set up a barbell at waist-level. When placing your elbows under the bar to unrack it, avoid an arm width that’s too narrow. That will lead to limited stability, likely causing the bar to tip one way or the other. Aim to keep your knuckles facing the ceiling at all times. This way, the bar will be positioned squarely between your upper and lower arm, rather than falling toward your forearms. 

Holding your hands together while performing the movement may be helpful to fulfill the above cues. As you squat, keep the weight relatively close to your body. In the bottom position, let your elbows rest between your thighs and maintain as vertical a torso as possible. Drive up to the top, and repeat.

For added comfort, try using “fat grips” or thick padding on the bar where your forearms will go. The added surface area will disperse some of the loading, which should take some pressure off your elbow joint. 

Overhead Squat

Of all the squat variations of this list, the overhead squat requires the most prerequisite mobility and stability. The movement simply cannot be done without proper joint integrity at your shoulders, hips, knees, and ankles. You also need good extension through your thoracic and lumbar spine.

Doing this exercise forces a lifter to be highly accountable to factors like tempo and technique, while respecting physics, the weight lifted, and the multitude of muscles involved. There’s no arguing with the laws of the universe. Anything out of sorts will cause the barbell to come down. With all of this said, this movement should be reserved for those who have uninhibited ranges of motion in their load bearing joints.

When to Do it

Especially if you’re an Olympic weightlifter performing the snatch or the clean & jerk, the overhead squat can improve strength in the catch or push jerk phases of those lifts. The overhead squat should be done without the presence of any muscular fatigue, so programming it first in the daily order of exercises is a wise choice. 

How to Do it

An overhead squat requires a snatch-grip to secure the bar. To find your snatch grip, stand tall while holding the barbell with a palms-down grip. Gradually adjust your grip wider and wider until the bar naturally sits in your hip fold. Next, raise the bar overhead to full extension, maintaining that hand width.

Get into your ideal squat stance and squeeze “outward” on the bar with both hands to create tension through your entire back. As you descend into a squat, aim to never let the bar fall outside of your footprint — either forward or backward. The bar should descend and ascend in a generally straight line. Move slowly and keep reps on the lower end.

Kang Squat 

The Kang squat can be used as its own exercise or as a premier mobilization drill, warm-up, and pattern developer. Its biggest benefit is that it uniquely segments the squat into a more posterior chain-biased movement pattern. This emphasizes a good range of motion and bottom-end stability.

Another great thing about the Kang squat is the fact that it places the hamstrings in a loaded stretch, which can allow them to release tension in the pelvis due to eccentric lengthening. That can mean a deeper and more comfortable squat that also helps cranky knees, due to improved activation of the hamstrings.

When to Do it

Use the Kang squat in the first half of a squat-focused workout. This approach will torch your posterior chain (hamstrings and glutes) and make those muscles more available for activation during squats later in the session. Starting your leg workout with Kang squats can also act as a good CNS primer for any larger compound (multi-joint) movement.

How to Do it

The Kang squat begins similar to a good morning — performing a deep hip hinge with slightly bent legs, holding the bar on your upper traps. It’s essential to place tension across the bar by “pulling it apart” to keep the barbell in place.

After your hinge reaches its limit, it’s time for the knees to enter the picture by allowing a full knee bend, enabling your glutes to descend into a deep squat. Next, come out of the hole by raising your hips back into the good morning position. Your glutes and lower back extend your body back to its upright starting point. Try to pause in each phase to make the movement concise and segmented. Focus on sets of four to six reps.  

Heels-Elevated Dumbbell Squat 

Whenever mobility is lacking, or if your goal is to really hammer your quads, it may not be in the cards to simply rely on dorsiflexion (ankle mobility) or a front-positioned load to get the job done.

If you’re a lifter with stiff ankles, or if you have great mobility but want to really make your knees and quads bionically super-strong, elevating your heels and holding dumbbells at your sides is the squat variation for you.

When to Do it

This movement is less of a “big lift” compared to other large movements like barbell-loaded exercises, leg presses, or deadlifts, so it can actually happen second or later in your workout. Doing so will also make your quadriceps more targeted, especially if other leg muscles are fatigued. Using dumbbells rather than a barbell also keeps the movement more focused on your lower body with relatively less involvement from your upper body. 

How to Do it

If possible, use a dedicated slant board rather than simply elevating your heels on the edges of weight plates. Having your entire foot on a slope makes a major difference due to the angle of your metatarsals, which affect your arches and weight distribution.

This movement will definitely promote a rock-bottom range of motion, which means maximal knee flexion for a massive hit to your quads. The quads generally respond well to high reps, so that should be the aim for this movement. Pump out sets of 10-15 reps and try to enjoy the burn. Make sure not to rush the tempo — more time under tension can mean more muscle growth. (1)

Goblet Squat 

Goblet squats are a go-to movement for anyone, especially beginners, looking to improve their squatting technique. Not only is the exercise accessible for every lifter, but it’s front loaded, making counterbalancing and stability easier. Since your elbows are positioned downward and the weight’s position near your torso is slightly adjustable, it usually promotes a great depth with minimal modifications necessary.

In general, lifters should aim to become competent enough to perform relatively heavy goblet squats to start out and build a foundation, and then transition to a barbell back squat.

When to Do it

Novice lifters can use this as their bread and butter squat to really nail down the patterning and get a great lower body hit. Using this exercise on its own, or as part of a superset with another leg exercise, is effective.

It’s unlikely you’ll be able to use maximum weights, as most gyms don’t have extremely heavy dumbbells (and your strength will eventually exceed the limit). For that reason, using the goblet squat as a muscle-building tool for moderate to higher repetitions is the right call.

How to Do it

Hold a kettlebell or dumbbell in front of you at shoulder-height using both hands. Keep the weight in this position, set your feet for your ideal squat stance, and sit down.

To get deep and feel comfortable, you may feel better pushing the weight a couple of inches away from your torso as you descend. This is especially useful if you’re lacking mobility at the ankle or hip joints. Focus on using a slower speed on the way down and a stronger, powerful speed coming up. Focus on sets of eight to 10 reps.

Box Squat 

Squatting to a box does a few unique things. First, it keeps you accountable to a consistent target so there’s no margin for error or questionable depth. Secondly, it encourages a dead stop for no transfer of energy or use of the stretch reflex to “sling” your way out of the bottom position using momentum or elastic forces rather than muscular control.

Lastly, the box squat can hit your posterior chain a bit harder and salvage your knees from unwanted joint pain. Using the box helps to eliminate forward migration of the shin and prevents you from reaching too deep a position which could require more knee extension.

When to Do it 

The box squat is typically treated as strength-focused movement. Perform them heavy, with standard principles of progressive overload applying — adding repetitions or increasing the weight each workout. Box squats can also occupy a high-volume role in your workout, using relatively low rep ranges, plenty of sets, and focusing on hip drive and overall technique. In either case, perform the box squat as the first movement of the workout.

How to Do it

When box squatting, it’s typical to use a sturdy box that puts your upper thigh parallel to the ground, not lower, when you’re in the bottom of the squat. This becomes even more important since your body’s geometry needs to slightly change from that of a typical back squat.

Use a low-bar squat position, to accommodate for keeping your shins much more vertical, which will force your torso to lean forward more than usual. Your foot width will be a bit wider — at least one extra step to the side — to allow for the low-bar position and to suit the box width.

Focus on remaining tight while gently, but fully, sitting down on the box. After sitting down, drive hard with your hips — upward and then forward— to create the posterior chain tension necessary to get out of the hole. Sets of three to five reps is ideal for this exercise. 

Hatfield Squat 

The Hatfield squat makes use of a safety bar and the squat cage in a unique way.  The squat is actually performed “hands free” while using the rack itself as a guide to encourage more repetitions with heavier weights.

The support of the rack will also take some of the focus away from your upper body to shift attention to your lower body. The results is better technique, a stronger pump, and deep range of motion. Note: You cannot perform this exercise with a standard barbell.

When to Do it 

This is more of a hypertrophy training tool and they can be added to a lower body workout geared toward building muscle. This movement is most conducive to higher reps, while giving your muscles a chance to push themselves a bit further than normal with heavier weight. 

How to Do it 

The one non-negotiable piece of equipment needed for a Hatfield squat is a safety bar. Place the loaded bar on the rack, get into the pads, and carefully step out from the rack. Place both hands on either support beam around waist height. The safety bar will be balancing on your upper back, but it should be secure due to its handles and offset center of gravity.

Squat down using the support beams for assistance. Keep your torso upright, but really use your hands to guide your way up and down. It’s okay if you don’t come to an absolute full extension — the name of the game is getting a few more reps in. You can use a slightly faster pace as long as you remain in control of the weight. Focus on sets of 10-15 reps, and don’t shy away from heavier than normal weight for said rep range. You should be able to do it with the hand-supported assistance. 

Skater Squat 

A list of squat variations wouldn’t be complete without highlighting a unilateral exercise, and one of the most important ones that doesn’t lend itself to cheating is the skater squat. This enforces stability through your hip and knee joint and makes your glutes, quads, and ankles work overtime to stabilize the leg, making this exercise possible.

Especially if you’re suffering from bilateral imbalances or joint issues in your hips, knees, or ankles, this variation belongs in your program. It likely won’t take much more than bodyweight to get a major training effect from them, so they can be performed nearly anywhere or anytime.

When to Do it 

Positioning this exercise as an accessory movement in a squat workout, as a primer and warm-up before a lower body workout, or as its own prioritized exercise on a “weak link” training day is all fair game. What matters the most is that it gets done. A good skater squat is an indicator of lower body health and strength. 

How to Do it 

Stand with on one foot planted on the ground and the opposite leg bent roughly 90-degrees with the foot in the air. Lean forward slightly and extend your arms in front of you as a natural counterbalance. Making fists can also help with stability. Descend slowly, aiming to gently touch the back knee to the ground. On contact, drive with your front leg — don’t push off with the knee, shin, or foot of the back leg — and return to a standing position.

You can adjust the depth of movement by placing a short platform or stacked mats where your back knee contacts the ground. This will create a shorter range of motion so you can build strength and stability. Focus on sets of anywhere from six to 12 reps per leg, depending on your lower body health, strength, and conditioning.

Back Squat Form Tips 

Of course, it’s worthwhile to go over the old classic. As far as squats go, the barbell back squat is the most ubiquitous “squat” you’ll ever see, but it’s also the most butchered. Let’s go over the checklist for an exercise that’s effective at training your quads, glutes, core, and total body mobility.

Let’s break things down step by step. 

• Set the loaded bar in the rack at shoulder level and step underneath it. Position your hands just outside shoulder-width.
• Pull your shoulder blades back and bring your elbows slightly behind your body to create a perfect “shelf” to rest the bar on. Stand up under the bar so it’s comfortably positioned on that muscular shelf.
• Unrack the bark, take two steps backward, and even out your stance. You should be far enough away from the rack supports that you don’t crash into them on your descent or ascent. 
• Try to pull the barbell apart. This will help you brace your entire upper body. Maintain this tension for the duration of your set. Get your feet ready in a comfortable, stable width and turn feet slightly out. 
• Take a big breath in and brace your core — if your six-pack looks selfie-ready when you’re squatting, you’re doing it wrong. Get a big belly full of air and hold it for most of the repetition. Try to only let the breath out near the top of each rep.
• Descend slowly and under control. This will allow you to focus on tension, bracing, and alignment. Your knees should not cave inward. Instead, ensure they track in the same direction as your toes (slightly outward).
• Once you’ve descended with your thighs just below parallel, drive up strongly by squeezing your glutes. Aim for your shoulders to lead the way up, not your hips. The bar should travel in a straight line up and down, and your heels should remain planted.

Plenty of Squats, Plenty of Gains

Some lifters think a leg workout is incomplete without squats. That may or may not be true, but the bottomline is that some type of squat — whether it’s the classic back squat or any of the unique variations listed above — can be just the answer when you’re looking for a stronger lower body, more muscular legs, or improved mobility. Time to get some wheels.

References

1. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

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