Front Squat Using Two Kettlebells

a.k.a. Kettlebell Front Squat

Differentiation: Mechanics

This variation of a front squat is unique. Here is how: you use kettlebells. Using kettlebells helps increase your overall grip strength | in addition to building leg strength. Since you hold the kettlebells in front of your chest, | you must engage your core to maintain balance | and keep your body from falling forward. Engaging your core eventually increases the overall strength of your core as well as your legs.

Starting Position

To get into starting position, do this...

1) Obtain two kettlebells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a kettlebell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Raise the kettlebells up to shoulder level, rotating your wrists so that your palms are facing each other.

5) Place your feet shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While holding a kettlebell in each hand against your shoulders,

3) Exhale while you bend your knees and push your hips back to lower your upper body

4) ...until your hamstrings touch your calves.

5) Hold this position for a count of one second.

6) Inhale while you gradually stand upright again with the kettlebells against your shoulders.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to hold the kettlebells in each hand with your palms facing in and the kettlebell resting on the outside of your arm.

Keep your head up.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to not round your back during the movement due to the unnatural way the weight is distributed.

Keep your torso vertical throughout the movement.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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