The Kang Squat

A kang squat is a combination of a good morning and a back squat. It combines a hip dominant and knees dominant move all in one, making it much more challenging than a solo or good morning squat. It’s more of an assistance exercise, meaning it will optimise your performance for other exercises.

We have been playing around with the kang squat and found ways to use this as a warm-up movement to warm up the whole body.

Being in lockdown means many of us might not have a barbell, but we find using a kettlebell or dumbbell in a goblet position works the core very well in the kang squat. Also keeping the hands overhead is a great challenge and drill to prepare for a Snatch.

Here some ideas that you can practice at home and use in your warmups.