Strength

Kettlebell Wall Sit With Curl

The Kettlebell Wall Sit With Curl boosts thigh and bicep strength while enhancing endurance and stability. This compound exercise involves a wall sit while curling kettlebells for an encompassing workout.
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Kettlebell Wall Sit With Curl instructions
Step-by-step instructions
1
Stand up tall with a kettlebell in each hand and your back leaning against a wall.
2
Slide down the wall until your hips and knees are at a 90-degree angle, as if you're sitting down.
3
Hold this position and curl the kettlebells up to your shoulders.
4
Lower the kettlebells back down in a controlled fashion.
5
Repeat for the programmed number of reps while maintaining your wall sit position.
Stand up tall with a kettlebell in each hand and your back leaning against a wall.
Slide down the wall until your hips and knees are at a 90-degree angle, as if you're sitting down.
Hold this position and curl the kettlebells up to your shoulders.
Lower the kettlebells back down in a controlled fashion.
Repeat for the programmed number of reps while maintaining your wall sit position.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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