Soviet Wrestler Style Squat And Deadlift Kettlebell Exercises :
4/3/21 – “Ukrainian Deadlifts” :
Recently I found that this movement setup is called “ukrainian deadlifts” online.
I’ve had fun with the movement, originally picking it up from an old black & white training video of soviet wresters, hence “Soviet Wrestler Style Squat And Deadlift Kettlebell Exercises” when I first played with them in 2018 as I too was doing squats, not just deadlift pattern, in the same way to train around a healing twisted ankle.
It was the first squat variation I could do, and recently with the setup possible at planet fitness, I did them again.
Very good for a pump.
I’ve found nothing better personally for a glute pump.
At pf today I was using a 50lb dumbbell held by the end, at the “hardcore?” gym it’s largest kettlebell – the 70lber.
Louie Simmons has written of the movement done with a roughly 190lb t-handle, it dates to at least soviet wrestling, and I’ve come across it reading up in rehab circles.
Heck, the squat variant is like a belt squat in a way, without the belt, the grip still in use.
Now my first write up…
From The Archives :
7/12/18
At some point I’ll get a video of this, I’ve seen video of Soviet wrestlers doing similar and tried it.
Stand up on two boxes. Grab the heaviest kettlebell you can find.
Now you can do a very deep round backed RDL like movement.
Make the boxes high enough that the bell won’t hit the floor when you’re bent over.
Cool exercise.
Here’s another.
Stand on those same boxes and squat ATG, let the weight pull you down.
The kettlebell will be centerline, directly under you at the bottom.
You find that this movement is VERY good for firing the muscles/hard contractions.
It also has a theraputic effect to it.
On a hurt ankle it was the first squat variant I could do comfortably.
It also lends itself to high reps, work capacity development, and has a cardio like effect.
With some elbow tendonitis going I’ll likely do this for a short while.
The KB likely stretches the tendon, which helps, at the very least I’m not aggravating it with the bar on my shoulders.
All the positioning involved makes this a squat variant very easy on the body.