Strength Training · Bodybuilding · Functional Fitness
Kettlebell Front Squat
The kettlebell front squat is a squat with one or two kettlebells held at your shoulders. It trains your thighs and hips while challenging your trunk to stay upright.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Bring one or two kettlebells into the rack position at your shoulders, with the bells resting against your forearms near your chest.
- Place your feet about shoulder-width apart with your toes turned slightly outward.
- Lower your hips between your knees as your knees bend in line with your toes.
- Continue down to the deepest position you can control with your whole foot on the floor.
- Push through your feet to return to a fully standing position.
Form cues
- Brace your belly before each descent.
- Keep your elbows close to your ribs.
- Stay level with a single bell.
Common mistakes
- Wrists bent backwardKeep your knuckles aligned with your forearms instead of letting the handles pull your wrists back.
- Chest collapsing forwardUse a lighter load so your torso stays tall throughout the squat.
- Bouncing out of the bottomSlow the descent enough to reverse direction smoothly without using a bounce.
Safety
A poorly controlled rack can strain your wrists or let a bell strike your forearm. Excessive load or fatigue can pull your torso forward and increase lower-back strain.
- Practice getting the bells into position with a light load before attempting working sets.
- End the set when you can no longer maintain your rack position.
- After the set, lower the bells under control to a hang before bending your hips and knees to place them on the floor.
If the rack position or squat causes wrist, shoulder, back, or knee pain, choose a lighter goblet squat or get advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
If using one kettlebell, perform the same number of reps with it held on each side.