Kettlebell Pistol Squat

Setup

1. 01Hold a kettlebell by the horns at chest height, close to the body.
2. 02Stand on one leg and extend the other leg straight out in front.
3. 03Fix your gaze on a point ahead and brace the trunk.

Execution

1. 01Sit back and down on the standing leg under full control.
2. 02Keep the free leg extended and off the floor as you descend.
3. 03Reach the bottom with the hamstring near the calf, using the bell as a counterweight.
4. 04Drive through the whole foot to stand without touching the free leg down.

Checkpoints

• -Heel of the standing foot stays planted the whole rep.
• -The kettlebell stays close to the chest, not reached far forward.
• -The knee tracks over the toes without collapsing inward.
• -The descent is controlled, never a drop into the bottom.

Common mistakes

• -Dropping uncontrolled into the bottom position.
• -Letting the heel lift and rocking onto the toes.
• -Rounding the lower back hard at the bottom.
• -Choosing a bell so heavy it turns the rep into a grinding fall.