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Kettlebell Squat to Upright Row
A compound full-body movement combining a squat with an upright row using one kettlebell, targeting quads, glutes, shoulders, and traps to build strength, endurance, and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Medial Delts
Traps
7/10Upper Traps, Mid Traps
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Grip kettlebell handle with both hands, letting it hang in front of thighs; chest up, core braced.
- Push hips back and bend knees to lower into squat until thighs parallel to floor, keeping kettlebell close.
- Drive through heels to extend legs and stand up.
- Simultaneously pull elbows up and out to raise kettlebell to chest level.
- Keep elbows higher than wrists throughout the pull.
- Lower kettlebell controlled back to starting position.
- Repeat fluidly for next rep.
Coaching Tips
Form Cues
- Knees track over toes
- Elbows lead the pull
- Keep back neutral
- Core tight always
- Weight close to body
Breathing
Inhale during squat descent; exhale as you stand and pull upright row.
Tempo
2-0-1
Range of Motion
Squat to thighs parallel or deeper if mobile; upright row to chest height with elbows at shoulder level, avoiding higher.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Do not pull above shoulder height to prevent impingement
- Use light weight initially for form
- Maintain neutral spine to protect lower back
Spotting
Not typically needed; perform in open space or use lighter weight for self-assist if fatigued.
Common Mistakes
- Knees caving inward
- Pulling too high risking shoulder strain
- Rounding back during squat
- Shrugging shoulders excessively
- Using momentum only without control
When to Avoid
- Shoulder impingement
- Lower back issues
- Wrist strain history
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder abduction to 90 degrees
Build Up First
- Master basic squat form
- Practice upright row separately
Also known as
KB Squat to Upright Row, Kettlebell Squat Row, Squat to KB Row
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