Double-Kettlebell Front Squat

Kettlebell variation that uses its offset center of mass to challenge grip, stability, and implement control.

• Compound
• kettlebell
• Beginner

How to do it

• Hold the handle without bending the wrist
• Keep the bell close to the working line
• Set it up and put it down with a safe hinge or support

Sets, reps and tempo

Ranges: 10–15 reps · 1–2 RIR

Tempo: Lower for 2–3 s keeping the dumbbell tight to your chest

Common mistakes

• Letting the bell hit the forearm
• Losing wrist alignment by choosing too much weight

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Goblet Squat
• Barbell Back Squat
• Leg Press