Kettlebell Rack Hold Variations

Want some variety for either your squats or kettlebell cleans?

If you have at least have a kettlebell then two if these exercises can apply to you.

First is the goblet style hold or squat. It will be a goblet squat if you're squatting, but a hold if you're either doing a split squat or some variation with holding a kettlebell for time.

What is it? The kettlebell is held by the handles / horns of the bell.

What is it for? For beginners that have mastered a bodyweight squat, split squats, or holding for time depending on the exercise and/or goal.

To fatigue the arms more, then press the kettlebell further from your chest.

Second variation is called an offset or single arm racked squat. The variation is more taxing than the goblet squat.

Next and final one here is called the double racked kettlebell squat. This includes both kettlebells being held in a racked position.

Remember that the way you rack the kettlebells will be at a slight angle, since you're holding heavier weight.

The main components for racking a kettlebell, whether it's for cleans, squats, or holds remember these main points below:

1. Knuckles pointing up

2. Wrist is straight & not flexed.

3. Elbows close to ribs. No chicken wings here!

4. Kettlebell rests on biceps.

Want the short & sweet summary? I've it for you below:

1. Goblet style is with both hands holding a kettlebell center of chest.

2. Offset / single arm racked has only one arm racking a kettlebell

3. Double racked kettlebell has both arms racking the bell.

4. Don't flex your wrist while holding the bell.

Have fun and be patient! And always, reach out to a personal trainer (please make sure to vet them) or a qualified physical therapist with a proven strength & conditioning experience if you're not seeing results, don't know where to start, or need some help with programming. Yes, even physical therapists must be vetted too! There are many (not all) with a doctorate degree that cannot properly cue a body weight squat, and just rely on these following procedures:

1. Hot / ice pack

2. E-stim (electronic stimulation)

3. Massage or manual therapy

4. Rely on a theragun or Hyper Volt

Am I putting down physical therapists? Absolutely not! But like with any profession, even medical / health care workers, there needs to be a second or third opinion, as well as to make sure that person can actually help you achieve your goals.

As always, have fun with the bells, and reach out if you need help.