Double Kettlebell Front Squat

oec:double-kettlebell-front-squat

A bilateral squat variation performed with two kettlebells held in the front rack position to heavily recruit the quadriceps and anterior core.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Kettlebell Front Squat, Dual Kettlebell Front Squat, 2KB Front Squat

How to do it

Clean two kettlebells into the front rack position so the bells rest in the triangles formed by your forearms and chest.
Keep wrists straight with thumbs resting near the collarbones and elbows tucked close to your ribcage.
Set your feet shoulder-width apart with toes angled slightly outward, bracing your midsection.

Inhale deeply and descend by bending your knees and hips simultaneously, sitting between your heels.
Keep your torso upright and elbows pinned close to your body as your thighs reach at least parallel to the floor.
Drive through your midfoot to reverse the movement and stand back up.
Lock out your hips and knees at the top while maintaining control of the rack position.

Inhale and brace your core at the top or during descent, then exhale forcefully as you drive out of the bottom.

Elbows flaring outward, causing the bells to pull the torso forward into spinal flexion.: Keep elbows tucked tightly against the ribcage and actively resist thoracic rounding.
Broken or bent wrists in the rack, putting excessive strain on the wrist joint.: Insert hands deep into the handles so the handle rests across the base of the palm with a neutral wrist.

If you lose balance or fail a rep, push the kettlebells forward and step backward to safely dump the weights.

This record: CC-BY-SA-4.0.