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
Offset Single Kettlebell Front Squat Overview
The offset 1 kettlebell front squat is a variation of the front squat and an exercise used to target the muscles of the leg.
The use of a kettlebell during offset 1 kettlebell front squats alleviates some of the tension placed on the wrist that one may experience during traditional front squat variations.
The offset nature of the offset 1 kettlebell front squat provides a stabilization challenge for your core as you go through the complete range of motion.
Offset Single Kettlebell Front Squat Instructions
- Select a kettlebell and clean it into position with one hand.
- Keep the elbow high, take a deep breath, and descend by simultaneously pushing the hips back and bending the knees.
- Once your thighs reach parallel with the floor, begin to reverse the movement.
- Keep your abs braced and drive your feet through the floor.
- Drive back to the starting position and repeat for the desired number of repetitions.
Offset Single Kettlebell Front Squat Tips
- With the kettlebell in an offset position, fight the urge to overextend and lean to one side.
- Toe angle is highly individual - experiment to see what feels best for you.
- Experiment with a “false” (i.e. thumbless) grip as this helps to eliminate elbow and wrist issues in some folks.
- Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
- Imagine you’re trying to drop your back pockets straight towards your heels. Down, not back.
- 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.
- 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.
- Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.
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