Kettlebell Double Rack Pistol Squat

Muscles worked

Setup

1. Clean two kettlebells to the double rack position, resting them in the 'V' of your elbows with wrists straight and knuckles facing the ceiling.
2. Stand with your feet hip-width apart, then shift your weight entirely onto your starting leg.
3. Extend the non-working leg straight out in front of you, hovering the foot just above the floor.

How to do it

1. Inhale and slowly lower your hips back and down, keeping the non-working leg elevated and the standing heel firmly planted.
2. Descend with a controlled 3-second tempo until your hip crease is below the knee, maintaining a proud chest to keep the kettlebells from pulling you forward.
3. Exhale and drive forcefully through the mid-foot of the standing leg to return to a full standing position.
4. Complete all reps on one side before switching, or alternate legs if you can maintain perfect balance.

Form checklist

• Keep the non-working leg locked straight and toes pointed up to prevent it from touching the ground.
• Ensure the knee of the working leg tracks in line with the toes, avoiding any inward collapse (valgus).
• Maintain a neutral spine and avoid excessive 'butt wink' or rounding at the bottom of the range.
• Keep the kettlebells pulled tight to your chest and elbows tucked to stabilize your center of mass.

Pro tips

• Squeeze the kettlebell handles as hard as possible to create 'irradiation,' which increases full-body tension and improves balance.
• Focus your gaze on a fixed point 6-10 feet on the floor in front of you to help stabilize your vestibular system.

Make it harder

• Add a 2-second pause at the bottom of the squat to remove the stretch reflex and build isometric strength.
• Slow the eccentric (lowering) phase to 5 seconds to increase time under tension and demand more from the stabilizing muscles.

Frequently asked

What muscles does the kettlebell double rack pistol squat work?

The kettlebell double rack pistol squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the kettlebell double rack pistol squat?

The kettlebell double rack pistol squat uses kettlebell.

Is the kettlebell double rack pistol squat good for beginners?

The kettlebell double rack pistol squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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