Kettlebell Somersault Squat

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

The Setup: Stand with a shoulder-width to wide stance over a heavy kettlebell. For enhanced range of motion and deeper quad elongation, you can optionally elevate your heels on a weight plate or wedge.
The Grip and Placement: Squat down and grasp the kettlebell handle. You can hold it hand-over-hand or vertically. Pull your wrists up into your inner thighs, securing the weight high on your hips and tight to your center of mass.
The Descent: Lower yourself into a deep squat while deliberately keeping your chest facing downward. Unlike a traditional squat, your torso will fold forward, mimicking a "somersault" position. Ensure the kettlebell stays pinned tightly against your upper thighs.
The Extension: Drive through your feet to extend your knees. Focus on letting your hips rise smoothly while keeping the shoulders down and forward—do not stand up straight at the top. Keep the tension completely on the quadriceps throughout the set.

Never stand up or lock the knees at the top. The whole point is that tension never leaves the quads, and standing hands the work back to the hips.
Start with no weight at all if your knees are unhappy, with a slow tempo and a short range, and add range before you add load.
It loads the quads hard without loading the spine, which makes it a finisher: high reps at the end of a leg day rather than a main lift.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.