Double kettlebell front squat
A squat holding two kettlebells in the rack position. Demands high core bracing and builds the quads.
NeedsKettlebell
The movement
2 stages
Weights on the shoulders
01 Weights on the shoulders
Dumbbells resting on the front of the shoulders, elbows pointing forward.
02 Thighs parallel
Squat between the heels with the torso upright and the elbows still high.
How to do it
Setup
- Clean two kettlebells to the rack position, resting them on your forearms and chest.
- Keep your elbows tucked and your knuckles pointing toward the ceiling.
- Step your feet shoulder-width apart with your toes turned slightly out.
Execution
- Take a big breath and brace your trunk.
- Bend your knees and hips together, sitting down until your hip crease drops below your knees.
- Drive the floor away and stand up, exhaling near the top.
BreathingBreathe in and brace at the top, exhale as you stand up.
Getting it right
Form cues
- Keep your elbows pulled down to your ribs to support the weight.
- Knees track out over your toes on the way down and up.
- Keep your chest tall and your spine straight.
Common mistakes
- Letting your elbows flare out, which makes the bells slip.
- Dropping your chest, turning the squat into a hinge.
- Cutting the depth short as the weight gets heavier.
Worth knowing
- If you lose your balance forward, simply drop the kettlebells safely to the floor.
General guidance, not medical advice. See how Setkit works.
Notes
Holding two kettlebells in the rack position forces your core to work twice as hard just to keep you upright. Because the load sits entirely on the front of your body, your chest has to stay tall and your upper back cannot relax for a second.
This makes the double kettlebell front squat an excellent developer for both the legs and the trunk. It is self-limiting in a very safe way. If the weight is too heavy or your trunk gives out, the bells will pull you forward and you will simply drop them. You can safely train this movement to failure without needing a spotter or a rack.
The trick is the rack position itself. Your elbows must stay pulled down tight against your ribs, and your hands should sit close together under your chin. If your elbows flare out, the kettlebells will slide down your arms and the set will end early.