Double Kettlebell Front Squat
Trains the Quads.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Clean two kettlebells to the rack position, bells resting on the backs of your forearms against your chest.
- Keep the elbows in and down, wrists straight, bells settled.
- Set your feet about shoulder-width with the toes slightly out.
- Squat down keeping the torso upright and the elbows in.
- Go down until the hips drop below the knees, or as far as a flat back allows.
- Drive back up through the whole foot without letting the bells pull you forward.
Common mistakes
- Holding the bells out in front instead of resting them on the forearms. The rack position puts the weight against the body; held away it becomes a load the shoulders and lower back carry.
- Letting the wrists bend back under the bells. Straight wrists with the bell resting on the forearm is what makes the rack comfortable; a bent wrist takes the whole weight through the joint.
- Letting the elbows drift out. Elbows in and down keeps the bells against the ribs, where they cannot pull the chest forward.
- Cleaning them badly to start. Getting two bells to the rack is its own skill, and it is worth practising one at a time before both.