Work your legs, core, shoulders and back in this one compound exercise

The kettle-bell squat with high pulls is a fantastic way to engage a range of muscles in one compound exercise

Images courtesy Jimmy Tsangs and MMAXFIT

This article is courtesy of the fitness freaks at MMAXFIT - because if you’re an MMA fan, you should train like one.

Exercise: The kettle-bell squat with high pulls

Step one.
From a standing position, place the kettle bells in front of you next to each other with the handles angled in. If this is your first time doing this exercise or even doing squats for that matter, choose a light weight that you can easily manage.

Step two.
In a wide stance, squat down and grip both hands onto the kettle bells.

Step three.
Stand up to full extension and pull both kettle bells up to shoulder height keeping the weights in front of your body throughout the movement.

Step four.

With your forearms remaining parallel to the ground, rotate your shoulders back at the top of the movement. Return weights to ground under control and continue from step two.

Tip: If done incorrectly, this exercise can put unnecessary pressure on your lower back, so focus on doing the movement properly and as always, engage your core throughout the entire set.