Kettlebell Calf Raise And Front Squat

Muscles worked

Setup

1. Hold the kettlebell by the horns at chest height in a goblet position, keeping your elbows tucked in toward your ribs.
2. Position your feet slightly wider than shoulder-width apart with your toes turned out approximately 15 to 30 degrees.
3. Engage your core and pull your shoulder blades down and back to create a stable shelf for the weight.

How to do it

1. Inhale as you sit your hips back and down into a squat, lowering until your thighs are at least parallel to the floor while keeping your chest upright.
2. Exhale and drive through your mid-foot to return to a full standing position.
3. Once fully upright, continue the upward momentum by driving through the balls of your feet to lift your heels as high as possible for a calf raise.
4. Lower your heels back to the floor with control and a 2-second tempo before beginning the next repetition.

Form checklist

• Keep the kettlebell glued to your sternum to prevent the weight from pulling your torso forward.
• Ensure your knees track directly over your toes during the squat phase without caving inward.
• Maintain a neutral spine and avoid arching your lower back during the calf raise transition.
• Keep your weight distributed across the entire ball of the foot during the raise to avoid rolling onto your pinky toes.

Pro tips

• Pause for one second at the peak of the calf raise to maximize the mind-muscle connection with the gastrocnemius.
• Focus on 'zipping up' your core as you transition from the squat to the raise to maintain balance and vertical alignment.

Make it harder

• Perform the calf raise while holding the bottom of the squat position to increase time under tension for the quads.
• Slow the eccentric (lowering) phase of the squat to four seconds to increase metabolic stress.

Frequently asked

What muscles does the kettlebell calf raise and front squat work?

The kettlebell calf raise and front squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the kettlebell calf raise and front squat?

The kettlebell calf raise and front squat uses kettlebell.

Is the kettlebell calf raise and front squat good for beginners?

The kettlebell calf raise and front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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