Zirv Fitness
Strength exercise

Kettlebell Front Squat (Double)

How to do it

  1. Clean two kettlebells to your shoulders and rest them in a front rack position with your elbows tucked close to your ribs.
  2. Set your feet shoulder width apart and brace your core hard to support the double load.
  3. Bend your knees and push your hips back to squat down, keeping your elbows in so the kettlebells stay stacked on your shoulders.
  4. Lower until your thighs are near parallel, feeling the load through your quadriceps, glutes, and core as you resist the doubled front weight.
  5. Drive through your heels to stand, exhaling as you extend your hips and knees back to the top.
  6. Avoid letting your elbows flare out, which drops the kettlebells forward off your shoulders.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Kettlebell
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight
Tools
1RM Calculator