Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Double Kettlebell Front Squat Overview

The double kettlebell front squat is a variation of the front squat and an exercise used to strengthen the muscles of the legs.

Front squats, in general, can cause a lot of wrist and elbow discomfort. Utilizing an implement such as the kettlebell can help alleviated some of that tension as it allows you to distribute the weight in a more favorable position.

Double kettlebell front squats can also be beneficial in helping you train the front squat movement pattern while being able to maintain an upright squat position, thus alleviating back and hip pain down the road.

Double Kettlebell Front Squat Instructions

  1. Select two kettlebells and position them in between your legs.
  2. Assume a wider than shoulder width stance and initiate a kettlebell swing with both bells before cleaning them into a front rack position.
  3. Keep the elbow high, take a deep breath, and descend by simultaneously pushing the hips back and bending the knees.
  4. Once your thighs reach parallel with the floor, begin to reverse the movement.
  5. Keep your abs braced and drive your feet through the floor.
  6. Drive back to the starting position and repeat for the desired number of repetitions.

Double Kettlebell Front Squat Tips

  1. With the kettlebell in an anterior position, fight the urge to overextend or lean forward.
  2. Toe angle is highly individual - experiment to see what feels best for you.
  3. Experiment with a “false” (i.e. thumbless) grip as this helps to eliminate elbow and wrist issues in some folks. DO NOT clean the kettlebells with a false grip but utilizing one once they’re in position can help.
  4. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  5. Imagine you’re trying to drop your back pockets straight towards your heels. Down, not back.
  6. Some forward translation of the knees over the toes is alright provided that the knees don’t deviate excessively inward or outward. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright.
  7. Neck position is highly individual as well - some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking straight ahead. Experiment with each and see which one works best for your anatomy.
  8. Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.
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