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Quadriceps · Intermediate

Dual Kettlebell Front Squat

Front squat with one kettlebell racked at each shoulder, training the legs while the trunk and upper back maintain the double rack.

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Dual Kettlebell Front Squat demonstration

Exercise overview

Training details

QuadricepsGlutesAbsUpper Back

Equipment

Kettlebell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold one kettlebell at each shoulder in a firm front rack and set your feet in a comfortable squat stance.
  2. 02Brace your trunk, keep your wrists neutral, and allow your elbows to angle slightly forward.
  3. 03Sit between your hips as you bend your knees and keep them tracking with your toes.
  4. 04Descend to the programmed depth without dropping your elbows or rounding your upper back.
  5. 05Drive through your whole feet to stand tall and re-establish the rack before repeating.

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Variations

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Easier regressionKettlebell Goblet SquatRelated variationKettlebell Calf Raise and Front SquatRelated variationKettlebell Narrow Stance Goblet SquatRelated variationKettlebell Resistance Band Full Squat from DeficitRelated variationKettlebell Squat to Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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