Double Kettlebell Front Squat

Also known as: Kettlebell Front Squat, Double Kettlebell Rack Squat

StrengthFunctional

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Body Part: Legs

Description

The front squat with two kettlebells loads the thighs and glutes while the trunk stabilises the weights at shoulder height. Bend your hips and knees to squat between your feet, then push through the whole foot to stand, keeping the front rack steady and using a depth you can control.

How to Perform

Stand with your feet about shoulder-width apart, with your toes turned out slightly if needed.
Hold a kettlebell at each shoulder in the front rack, with the bells resting against your forearms.
Brace your core, keep your chest tall, and maintain a neutral spine. Keep your weight balanced across your whole feet.
Begin the squat by bending your knees and hips at the same time. Let your knees track in the same direction as your toes.
Lower under control until your thighs are at least parallel to the floor, or as low as you can go without your lower back rounding or your heels lifting.
Drive through your midfoot and heels to stand up. Extend your knees and hips together while keeping the kettlebells stable in the rack position.
Exhale as you stand, then reset your brace before the next repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Choose a load that allows the same range on every repetition.
Use two weights of equal mass to balance the load on both sides.
Pick a point in front of you to help maintain your balance.
Take a breath and reset your position between repetitions.

Common Mistakes

Letting the kettlebells drift away from the chest instead of keeping them tight in the front rack.
Allowing the elbows to drop, which rounds the upper back and collapses the rack position.
Letting the knees cave inward during the descent or ascent.
Rising onto the toes or letting the heels lift off the floor.
Dropping into the bottom position without control.
Driving up with the hips first and letting the chest fall forward.