Double Kettlebell Front Squat

A kettlebell squat variation with the bells held at shoulder height. Develops quad strength and anterior core stability.

Instructions

1. Clean two kettlebells to shoulder height with your elbows pointing downward and forward.
2. Position your feet hip to shoulder-width apart with your toes pointing slightly outward.
3. Keep your chest up and your core engaged throughout the movement.
4. Inhale and lower your body by bending at your hips and knees, descending into a squat.
5. Lower until your thighs are parallel to the ground or slightly below.
6. Maintain an upright torso and keep the kettlebells at shoulder height throughout the descent.
7. Drive through your heels to stand back up, extending your hips and knees.
8. Exhale at the top of the movement as you return to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• The front position of the kettlebells keeps tension on the quads and core, making this an excellent leg-building variation.
• Maintain an upright torso throughout the movement; excessive forward lean reduces quad engagement.
• Keep your elbows pointing slightly forward and downward to maintain proper kettlebell positioning.
• Drive through your heels, not your toes, to maintain balance and proper weight distribution.
• This variation is excellent for building quadriceps strength while also developing core stability.
• Use a controlled tempo, avoiding excessive speed or bouncing at the bottom of the squat.