Double Kettlebell Front Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus

Holds

• Deltoid
• Latissimus Dorsi
• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Kettlebell

Technique

1. Clean two kettlebells to the rack position, bells resting on the outside of the forearms.
2. Keep the elbows tucked close and the wrists straight.
3. Squat down between the knees, chest up.
4. Stand up by driving through the whole foot.

Cues

• Brace hard; the front load pulls the torso forward.
• Keep the bells close to the chest at all times.

Common mistakes

• Letting the elbows flare and the bells drift away.
• Rounding the upper back at the bottom.
• Bending the wrists back under the bells.

Alternatives

• Goblet Squat
• Dumbbell Front Squat
• Barbell Front Squat