Front Squats With Two Kettlebells

A lower-body compound exercise using two kettlebells held at shoulder height, combining anterior loading with lower-body development through a full-range squat pattern.

Instructions

1. Stand with two kettlebells at your sides, feet at shoulder-width apart.
2. Clean both kettlebells to your shoulders simultaneously, rotating your wrists as you pull.
3. Hold the kettlebells by the handles with your wrists straight and elbows pointing downward.
4. Keep your head up, chest proud, and core engaged as your starting position.
5. Descend by bending at your hips and knees, pushing your knees outward as you squat down.
6. Squat between your legs, maintaining an upright torso throughout the movement.
7. Descend until your thighs are parallel to the floor or lower if mobility allows.
8. Drive powerfully through your heels to return to the standing position.

Tips

• The kettlebell handles should rest against your shoulders and arms for stability.
• Keep your torso as upright as possible throughout the movement for optimal quadriceps development.
• Your knees should track over your toes; use your adductors to prevent inward collapse.
• The kettlebell front squat requires less wrist mobility than a barbell front squat.
• Drive through your heels and midfoot for powerful extension and maximum leg development.
• This exercise is excellent for developing lower-body strength and functional fitness.