{"id":4622,"date":"2016-11-12T12:44:53","date_gmt":"2016-11-12T10:44:53","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4622"},"modified":"2016-11-12T12:44:53","modified_gmt":"2016-11-12T10:44:53","slug":"squat-standing-row","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/squat-standing-row\/","title":{"rendered":"Squat and Standing Row"},"content":{"rendered":"<p>Exercise of the week!<\/p>\n<p>Starting position<!--more--><\/p>\n<p>In standing position, hold the kettlebell with your hands (palms\u00a0facing towards your body) in front of your\u00a0 thighs \u00a0Keep your feet\u00a0 shoulder width apart (or slightly wider)<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-4613\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-1.jpg\" alt=\"squat-1\" width=\"330\" height=\"400\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-1.jpg 346w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-1-248x300.jpg 248w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-1-200x242.jpg 200w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/p>\n<p>The movement<\/p>\n<p>Inhale and begin squatting (90 degrees ) by bending at the hips and\u00a0the knees. Drive the kettlebell to the floor, keeping your torso erect,\u00a0arms straight and head up, eyes looking forward. Your chest should be\u00a0slightly forward and over the bar.\u00a0Exhale, and press hard the weight up, pushing hard through your feet\u00a0and keeping your body erect as you return to the standing position.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-4615\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-2.jpg\" alt=\"squat-2\" width=\"330\" height=\"379\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-2.jpg 347w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-2-262x300.jpg 262w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-2-200x229.jpg 200w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/p>\n<p>At the same time, start pulling the kettlebell upwards towards your\u00a0chest and drive your elbows bending out to the sides.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-4617\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-3.jpg\" alt=\"squat-3\" width=\"330\" height=\"403\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-3.jpg 347w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-3-246x300.jpg 246w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/squat-3-200x244.jpg 200w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/p>\n<p>Repeat the movement for some repetitions.<\/p>\n<p>Tips<\/p>\n<ul>\n<li>Keep your back straight (in its normal position) throughout the\u00a0movement.<\/li>\n<li>Do not lean forward<\/li>\n<li>Keep the kettlebell\u00a0 as close as is possible to your body.<\/li>\n<li>Make sure your knees are aligned with your\u00a0 toes \u2026 do not allow them \u00a0drop inwards.<\/li>\n<li>Make sure you do not sway backwards as you lift the kettlebell.<\/li>\n<li>At the top of the movement your elbows should be in a level with or\u00a0slightly higher than your shoulders and your hands.<\/li>\n<\/ul>\n<p>Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2968 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png\" alt=\"dogas\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-66x66.png 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week! Starting position<\/p>\n","protected":false},"author":1,"featured_media":4620,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,598,597,436],"class_list":["post-4622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-ketlebbels","tag-squat-and-standing-row","tag-training-with-kettlebells"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Squat and Standing Row - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/squat-standing-row\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Squat and Standing Row - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Exercise of the week! 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