Front Squats With Two Kettlebells
How to do the Front Squats With Two Kettlebells
- 1
Clean 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.
- 2
Looking 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.
- 3
Rise back up by driving through your heels and repeat.
How to program the Front Squats With Two Kettlebells
Sets and reps
As a compound movement, the Front Squats With Two Kettlebells responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Front Squats With Two Kettlebells is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Front Squats With Two Kettlebells work?
The Front Squats With Two Kettlebells primarily targets the Quadriceps. It also recruits the Calves, Glutes as supporting muscles.
What equipment do I need for the Front Squats With Two Kettlebells?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Front Squats With Two Kettlebells should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
