Kettlebell Front Squat

Muscles worked

Setup

1. Clean two kettlebells to the 'rack position,' resting them in the crooks of your elbows with handles meeting near the center of your chest.
2. Set your feet slightly wider than shoulder-width apart with toes pointed slightly outward.
3. Keep your elbows tucked in close to your ribs, creating a stable shelf for the weights.
4. Stand tall with your shoulders pulled back and down, engaging your lats.

How to do it

1. Inhale deeply into your belly and brace your core as you hinge at the hips and knees simultaneously to lower your body.
2. Descend under control until your thighs are at least parallel to the floor, keeping your chest upright and elbows high.
3. Drive through your mid-foot and heels to return to the starting position, exhaling forcefully as you pass the sticking point.
4. Squeeze your glutes and quads at the top of the movement to finish with full hip extension.

Form checklist

• Keep your chest up and avoid letting the kettlebells pull your torso forward.
• Ensure your knees track in line with your toes, preventing them from caving inward.
• Maintain a neutral spine throughout the entire range of motion.
• Keep your heels glued to the floor; do not let them lift as you descend.
• Keep the kettlebells tight to your body in the rack position.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize glute and hip abductor recruitment.
• Maintain a 'vertical stack' where your elbows stay under the kettlebells to prevent unnecessary wrist or shoulder strain.

Make it harder

• Add a 3-second pause at the bottom of the squat to eliminate momentum and increase time under tension.
• Perform '1.5 reps' by squatting to the bottom, coming up halfway, returning to the bottom, and then standing all the way up.

Frequently asked

What muscles does the kettlebell front squat work?

The kettlebell front squat primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell front squat?

The kettlebell front squat uses kettlebell.

Is the kettlebell front squat good for beginners?

The kettlebell 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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