Kettlebell Front Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Front Squat is a lower-body strength exercise that primarily targets the quadriceps while also engaging the glutes, hamstrings, calves, and shoulders for stability. It involves holding one or two kettlebells in the racked position at shoulder height, keeping the torso upright, and performing a controlled squat by bending the hips and knees. This movement not only develops the front thigh muscles but also challenges the core and upper body to maintain balance and proper posture throughout the exercise. Using kettlebells in the front-loaded position encourages an upright spine, improves mobility, and enhances overall lower-body strength and stability.
How to Perform
Stand with your feet slightly wider than shoulder-width apart, toes angled outward just a little to allow natural knee tracking.
Hold a kettlebell in each hand at shoulder level, keeping your elbows tucked in and forearms vertical, with palms facing each other.
Distribute your body weight evenly across your entire foot, making sure your heels stay grounded throughout the movement.
Initiate the squat by gently pushing your hips backward while bending your knees, lowering your body in a controlled manner.
Allow your knees to follow the direction of your toes, tracking slightly outward and forward, while engaging your core to maintain an upright chest and neutral spine.
Descend until your hips are low enough to feel a stretch in your thighs and glutes without rounding your lower back.
Push through your heels, extend your knees and hips, and return to the starting position while keeping the kettlebells stable and your torso upright.
Maintain steady breathing throughout: inhale while lowering, exhale as you rise.
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Tips
Keep your chest tall and core engaged to prevent leaning forward and protect your lower back.
Focus on pushing through your heels to maximize quad and glute activation.
Ensure your knees track in line with your toes to reduce stress on the joints.
Avoid letting your elbows drop forward; keep them high to maintain proper kettlebell rack position.
Don’t let your lower back round at the bottom of the squat—maintain a neutral spine.
Use a weight that allows full depth without compromising form.
Breathe steadily: inhale on the descent, exhale on the ascent for better core stability.
Keep the kettlebells close to your chest to prevent unnecessary strain on shoulders.
Move slowly and under control, especially at the bottom, to increase muscle engagement and reduce injury risk.
Warm up the hips, quads, and ankles beforehand to improve mobility and achieve a deeper squat safely.
How Not to Perform
Do not let your chest collapse forward or your torso lean excessively, as this shifts tension away from the quads and increases lower-back strain.
Avoid allowing your elbows to drop, which can destabilize the kettlebells and place unnecessary stress on the shoulders.
Do not let your knees cave inward or move past your toes excessively, as this can strain the knee joints and reduce quad engagement.
Avoid bouncing at the bottom of the squat, which wastes energy and reduces control, increasing the risk of injury.
Do not lift your heels off the ground; this decreases stability and shifts force away from the quads and glutes.
Avoid using a kettlebell that is too heavy, which can compromise form and place excess strain on the lower back and shoulders.
Do not round your lower back at any point, as this puts the spine in a dangerous position and reduces effectiveness.
Avoid jerky or fast movements; slow, controlled motion ensures the quads and glutes are properly activated.
Do not let the kettlebells drift away from your chest, which decreases efficiency and increases shoulder fatigue.
Avoid holding your breath; failing to breathe properly reduces core stability and can make the lift more difficult and unsafe.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
