Kettlebell Overhead Squat, Hindu Squat, and Curtsy Combo

This kettlebell combo contains some of the best kettlebell exercises to work your full body and test your stability. The combo starts with a dead swingsnatch to bring the kettlebell overhead. Once the kettlebell is overhead it remains there in a locked-out stable position.

The first exercise that follows after a good overhead position is obtained is the overhead squat. A good deep squat is achieved while the arm remains locked out and the kettlebell doesn’t move all over the place.

For the second exercise, the stance is adjusted to a more narrow stance for the kettlebell overhead Hindu squat. This squat variation requires good quad strength and strength and stability in the feet/ankles. The knees and hips are folded while the heels are coming off the ground. You are basically squatting on the balls of your feet.

The third exercise can be performed without a stance adjustment and is the Curtsy lunge. This lunge variation requires good hip rotation and flexible ankles. Again, a lot of work is done by the feet, ankles, and hips, which is a good thing.

The kettlebell is dropped down back into starting position for a switch to the other side. Perform the same sequence on the other side.


This whole combo is very taxing on the body, make sure to warm up properly, and enough rest between reps of the combo. These awesome exercises are part of our CAVEMANROM Suite of exercises.

The benefits of this awesome combo are enormous:

  • Strength
    • Feet
    • Ankles
    • Legs
    • Hips
    • Back
    • Core
    • Shoulders
    • Arms
  • Stability
    • Ankles
    • Hips
    • Shoulders
  • Flexibility
    • Thoracic spine
    • Hips
    • Ankles
    • Shoulders

You too can work on Mastering The Squat today.

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