Double Kettlebell Front Squat tutorial
In this movement two kettlebells rest at the chest and shoulders, and the front-loaded weight strongly challenges the quads and core. It also encourages a more upright posture.
How to perform
- Hold two kettlebells in the rack position at your chest, elbows close and handles resting on your forearms.
- Set your feet shoulder-width apart with toes turned slightly out.
- Brace your core and keep your chest up.
- Sit your hips back and bend your knees to lower until your thighs are near parallel.
- Keep your elbows high and close to your body.
- Drive through your heels to stand and fully extend your hips.
Breathing: Inhale as you lower and exhale as you stand up.
Key tips
- Keep the kettlebells tight to your body for balance.
- Start light to learn the rack position.
- Keep your gaze forward.
Common mistakes
- Dropping the elbows and pitching the torso forward.
- Letting the knees cave inward.
- Rounding the back at the bottom.
Safety: If your balance is limited, start with a single kettlebell goblet squat, and lighten the load if you feel wrist or shoulder pain.
Legs (quads)Primary muscle
KettlebellEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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