Kettlebell Front Squat

Exercise Information

  • Alternative Names: Double kettlebell front squat, two-arm kettlebell front squat, front squat with a kettlebell
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Glutes, quads, calves, abs, upper back, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 5 with 4-5 reps each
  • Variations: One arm kettlebell front squat
  • Alternative: None

The kettlebell front squat is an effective exercise commonly performed by gym rats for developing their lower body strength. You may use it as a standalone exercise, or you may use it alongside any other leg workouts.

Kettlebell Front Squat Exercise Information

  • Alternative Names: Double kettlebell front squat, two-arm kettlebell front squat, front squat with a kettlebell
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Glutes, quads, calves, abs, upper back, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 5 with 4-5 reps each
  • Variations: One arm kettlebell front squat
  • Alternative: None

Since it involves holding the kettlebell in the rack position, you increase the intensity thereby emphasizing your core and upper body too. It forces you to brace your abs, as it pulls your shoulders, lats, and spinal erector muscles.

How to do Kettlebell Front Squat

A kb front squat session may consist of 5 sets, each of 4-5 reps, practiced once per week. Start with a pair of light kettlebell (26 lb) and continue increasing the weight (up to 61 lb) after each set. Make sure to have a rest day before and after a session of kettlebell front squat.

Kettlebell Front Squat

Front Squat with Kettlebell Tips

  • Do not hold the kettlebell with a broken-wrist position to avoid hurting your wrist.
  • Keep your head straight and do not flare your elbows out, to prevent yourself from getting off-balanced.

Variation with One Kettlebell

As the name suggests, it is performed by grabbing a single kettlebell with one hand and is ideal for those who are looking to increase the intensity of kb front squat further. It helps target one side of your body at a time.

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