Double kettlebell front squat

Exercise details

• Target muscles: Quadriceps
• Synergists: Gluteus Maximus, Adductor Magnus, Soleus
• Dynamic stabilizers: Hamstrings, Gastrocnemius
• Important stabilizers: Anterior Deltoid, Lateral Deltoid, Upper Pectoralis Major
• Mechanics: Compound
• Force: Push

Starting position

1. Stand holding a kettlebell in each hand in front of your shoulders. Keep your elbows facing forward as much as possible.
2. Place your feet shoulder-width apart and pointing slightly outward.

Execution

1. Keep your elbows facing forward as you inhale and squat as low as you can.
2. Exhale as you drive through your heels to stand back up to the starting position.
3. Repeat for the desired number of repetitions.

Comments and tips

• While this is primarily a lower body strengthening exercise, the double kettlebell front squat activates more stabilizer muscles in the core compared to the barbell front squat. Positioning the kettlebells anteriorly (in front of your shoulders) forces your core muscles to stabilize even more in order to maintain an upright torso.
• Keep your elbows facing forward to help with stability.
• For the safety of your knees, keep your feet and knees pointing in the same direction.
• See also the dumbbell front squat and the barbell front box squat.

Double kettlebell front squat video

Sources

• ExRx.net, Hip Articulations
• ExRx.net, Knee Articulations