Front Squat with Two Kettlebells
Muscles worked
Instructions
- 1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
- 2Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
- 3Rise back up by driving through your heels and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Front Squat with Two Kettlebells
The front squat with two kettlebells positions the load in front of the shoulders, which forces a more upright torso than a classic back squat and places extra emphasis on the quads. Cleaning both kettlebells to the shoulders yourself before squatting adds a transition and coordination element absent from the barbell front squat, thanks in part to the free wrist movement. It's a great option for gyms equipped with kettlebells but no dedicated squat rack, and a solid exercise for building leg strength and vertical bracing at the same time.
check_circleBenefits
- check_circlePlaces heavy emphasis on the quads
- check_circleForces an upright torso and strong bracing
- check_circleCombines a clean transition and a squat in one movement
- check_circleSuitable for gyms without a dedicated squat rack
lightbulbExecution tips
- lightbulbKeep your elbows high to stabilize the kettlebells
- lightbulbPush your knees outward as you descend
- lightbulbKeep your torso as upright as possible
- lightbulbSquat as deep as your mobility allows
warningCommon mistakes
- warningLetting the elbows drop during the descent
- warningLeaning the torso too far forward
- warningNot controlling the starting clean
- warningChoosing kettlebells too heavy for wrist mobility
helpFrequently asked questions
Do I need to clean both kettlebells at once?expand_more
No, you can clean them one after the other before moving into the squat.
Does this replace the barbell front squat?expand_more
It can complement it, especially without a rack, but allows less heavy loading.
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