Racked Squat

LOWER BODY | PUSH

Glutes / Quads / Core

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Description

The Racked Squat is an effective lower-body movement that can be performed with either one or two kettlebells.

Although mostly a lower-body movement, the Racked Squat requires a lot of core strength in order to keep the torso upright. This is due to the weight of the kettlebell pulling the body forward. It's more pronounced the heavier the bell(s) get.

The biggest difference between a single-bell vs. double-bell Racked Squat is yet additional pressure placed on the core to keep the body upright when using only a single bell. This is because a single bell causes uneven weight distribution placed on the body's sagittal plane, and it is the core's job to keep our torsos vertical as we squat.

There are two main benefits that Racked Squats offer over Goblet Squats:

• Heavier Weight: Typically, the availability of two light or medium bells allows for more weight than a single heavy bell (e.g. two 28kg bells vs. one 48kg bell).
  
  
• Offset Load: As mentioned, rack squatting a single bell results in uneven weight distribution on the sagittal plane. This forces you to work your core more than if the bell were in your center of gravity. In contrast, Goblet Squats always ensure the bell is in your center of gravity.

When performing a Racked Squat, remember to use a proper hand insertion to ensure comfort and safety.