Double-Kettlebell Front Squat

Front squat with two kettlebells in the rack position.

• Compound
• kettlebell
• Beginner

How to do it

• Two bells in the rack position (resting on the chest and forearms) with the elbows tucked in
• Keep the elbows high and the load in front, with the torso as upright as possible
• Lower under control and push the floor away with the whole foot

Sets, reps and tempo

Ranges: 10–15 reps · 1–2 RIR

Tempo: Lower for 2–3 s with the bells racked and the torso upright; rise without bouncing

Common mistakes

• Dropping the elbows and losing the load forward
• Letting the bells roll forward and losing the rack position

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Goblet Squat
• Barbell Back Squat
• Leg Press