Quads · Kettlebell

Dual Kettlebell Front Squat

Two bells racked, squat deep and stay tall.

Dual Kettlebell Front Squat exercise demonstration
QuadsSecondary: GlutesKettlebell

How to do it

  1. Clean two kettlebells to the rack position at your shoulders.
  2. Set feet shoulder-width and brace your core.
  3. Squat down until your hips drop below your knees.
  4. Drive through your heels back to standing.

The one cue that matters

Keep elbows tucked and chest up so the bells stay racked and don't pull you forward.

Muscles worked

Racking two kettlebells at your shoulders puts the load in front of your body, which drags you forward and forces a tall, braced torso through every rep. The quads do the bulk of the work driving out of the deep bottom position, with the glutes finishing the stand. The front-loaded position also means your breathing and brace get trained as hard as your legs, which is why sets of these feel like conditioning at heavier weights.

FAQ

How is this different from a barbell front squat?

The bells sit on your forearms rather than across your shoulders, so there is no rack grip mobility problem and the load is a touch lower and closer to your centre. It is friendlier to learn, but the double rack taxes your breathing and brace much sooner.

Why do I tip forward out of the bottom?

Either the elbows are drifting away from your ribs or your upper back is folding. Keep the elbows tucked, chest tall, and drive up through the heels. If it keeps happening, drop the bell size until position wins.

How deep should I squat with the kettlebells racked?

Hips below knees, as written. The dual rack actually helps depth by acting as a counterweight, so if you cannot get there, the issue is usually ankle or hip mobility rather than the bells.

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