Front Squats With Two Kettlebells

Also called double kettlebell front squat, kb front squat and double kb squat.

Works

Quads, plus calves and glutes

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

1. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
2. Rise back up by driving through your heels and repeat.

Cues

• Bells in the rack, elbows in.
• Knees out, sit between them.
• Pause 1 second at the bottom.
• Chest up, drive up.

Common mistakes

• Elbows flaring out.
• Chest dropping forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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