Squat and Standing Row

Exercise of the week!

Starting position

In standing position, hold the kettlebell with your hands (palms facing towards your body) in front of your  thighs  Keep your feet  shoulder width apart (or slightly wider)


The movement

Inhale and begin squatting (90 degrees ) by bending at the hips and the knees. Drive the kettlebell to the floor, keeping your torso erect, arms straight and head up, eyes looking forward. Your chest should be slightly forward and over the bar. Exhale, and press hard the weight up, pushing hard through your feet and keeping your body erect as you return to the standing position.


At the same time, start pulling the kettlebell upwards towards your chest and drive your elbows bending out to the sides.


Repeat the movement for some repetitions.


  • Keep your back straight (in its normal position) throughout the movement.
  • Do not lean forward
  • Keep the kettlebell  as close as is possible to your body.
  • Make sure your knees are aligned with your  toes … do not allow them  drop inwards.
  • Make sure you do not sway backwards as you lift the kettlebell.
  • At the top of the movement your elbows should be in a level with or slightly higher than your shoulders and your hands.

Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate