I got 3 squat variations that will build strength, put on muscle, improve performance, and burn a ton of calories.

The Double Kettlebell Front Squat, the Constant Tension Goblet Squat, and 1-Arm Kettlebell Squat, are 3 squat variations that you might not of heard of, but you will know how to do them by the end of this post.

These are not only great alternatives to the 3 main variations, but they can also be great assistance movements.

Now, let me show you these 3 exercises and how to do them, so you can start seeing the great benefits that come with these different squat variations.

Double Kettlebell Squat

Once my clients progress from Goblet Squats, depending on the goal, this is usually the next progression.

It’s a safe and easy progression to learn, that challenges your legs, upper back, and especially your core.

I love it because it gets you strong, builds muscle, is great for performance, and burns a ton of calories.

It’s very easy to load up, maintain good form, and produce quality movement.


  • Stand in a comfortable stance.
  • Lift two Kettlebells above your chest
  • Don’t lean back and let the kettlebells “rest”
  • Have your knuckles facing each other
  • Take a big breathe in
  • Brace your core, glutes, and forearms
  • Unlock your hips and separate the floor
  • Sit down, between your legs, at parallel or below
  • Separate the floor and come up
  • Squeeze your glutes

Your core should be “on” at all times, so that you don’t let the weight “rest” or pull you forward.

If either of those two things happen, your core won’t be working like it should, the exercise won’t be doing it’s job, and you’re putting a lot of stress on your low back.

This can be your first exercise of the day or a great assistance movement.

You can do these 1-2 times a week and if it’s your first exercise, 2-5 sets of 4-8 reps, with a challenging weight. If this is an assistance exercise, 6-12 reps per set is good.

Last, it’s best to have someone hand these to you, unless you’re familiar with kettlebells. The last thing I would want is for you to hurt yourself, trying to get the weights up.

Constant Tension Goblet Squats

First, let me say, these are killing me. I just started doing these, because my coach put them in my program, and they’re hard (in a good way, of course.)

They get you strong, put on muscle, get your heart rate up, and burn a ton of calories,.

The basic formula for you to feel better and get rid of body fat. Plus “diet,” of course.

These make your quads, glutes, and core, work extra hard because once you start, there’s no stop.

As much as they burn like crazy, they’re also easy on the joints because the constant tension makes it so you don’t need as much weight.


  • Start in a comfortable stance
  • Hold the Kettlebell in the Goblet position
  • Take a big breathe in
  • Brace your core and squeeze your glutes
  • Unlock your hips and separate the floor
  • Sit down, between your legs, at parallel or below
  • Separate the floor and drive up
  • Squeeze the glutes at the top
  • Immediately, without stopping, go right back down and repeat.

After a couple reps, your heart will start pounding, your quads and glutes will start burning, and “the magic” will be happening.

The magic of getting stronger, building muscle, and shedding fat.

You want to avoid resting at the top, not bracing as you descent, and letting your weight shift forward because you’re not under control.

This is an awesome assistance exercise and great for circuits.

Do these 1-2 times a week, for 2-4 sets of 8-12 reps.

1-Arm Kettlebell Squat

All goblet position holds are extremely hard on the core, but these take it to another level, because your body has to resist the temptation to flex or rotate sideways.

As most goblet exercises attack the the anterior core, or the 6 pack muscles, these also hit the obliques.

The obliques have to work extra hard, so your body doesn’t rotate or flex, because the weight is only on one side.

This one really challenges your legs and your ability to keep the weight equally distributed, because it’s easy to let your body shift to the side that the weight is on.

Your quads, glutes, and core, have to work extra hard, to move properly during this exercise.

Meaning you will get stronger, build size, and burn a lot more calories.


  • Get a comfortable stance
  • Lift the one Kettlebell to one side of your chest
  • Keep your wrist strong
  • Take a big breathe in
  • Brace your core, glutes, and make a fist with your other hand.
  • Unlock your hips and seperate the floor.
  • As you go down, keep the weight distributed equally
  • Sit down, between your legs, at parallel or below
  • Separate the floor and come up
  • Squeeze your glutes

Here is one of my athletes, performing 1-Arm Kettlebell Squats

It’s important that you brace and stay tight throughout the whole body because it’s going to help you resist any unwanted movement and help keep your weight equally distributed.

I like to use these as one of my last exercises and pair it with a core movement, to really finish the core with a “bang.”

You can do these 1-2 times a week, for 2-4 sets of 5-10 reps per side.

Once you put these in your program, do these for couple weeks, your strength and stability will improve, dramatically.

Wrap Up

Now, you have 3 new squat variations to add your program.

These will get you stronger, build muscle, help you perform better, and burn a ton of calories.

What more can you ask for?

My clients have had great success with these exercises and I know you will too.


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