Front Squats With Two Kettlebells 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
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Front squats with two kettlebells is an exercise targeting the quadriceps. It is a of the front squat, where you hold two kettlebells at shoulder height instead of a barbell. This exercise is more challenging than the traditional front squat, as you have to balance the kettlebells while you squat. It is also more effective for building muscle mass in the quads, as the kettlebells provide more resistance than a barbell.
How to Perform
Lift two kettlebells from the floor to shoulder height by extending your legs and hips while guiding the kettlebells upward, rotating your wrists to position them securely on your shoulders.
Keep your gaze forward and maintain a tall, upright torso throughout the movement.
Lower yourself into a deep squat, spreading your knees outward and keeping the kettlebells close to your body, pausing briefly at the bottom.
Press through your heels to return to a standing position, fully extending your hips and knees.
Repeat the movement with controlled breathing and steady tempo, ensuring balance and stability at all times.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your torso upright to maximize quad activation.
Ensure your knees track over your toes to prevent knee strain.
Engage your core throughout the movement for stability.
Maintain even weight distribution on your heels and midfoot.
Use controlled tempo when lowering to avoid losing balance.
Avoid letting the kettlebells drift forward; keep them close to your shoulders.
Keep your gaze forward to support proper spinal alignment.
Breathe deeply and exhale while rising to standing.
Warm up your hips and ankles to improve squat depth and mobility.
Start with lighter kettlebells to master form before increasing load.
How Not to Perform
Do not lean forward, as this reduces quad activation and strains the lower back.
Do not let your knees collapse inward; this can cause knee injuries.
Do not lift your heels off the ground; keep weight on heels and midfoot.
Do not use excessively heavy kettlebells before mastering proper form.
Do not allow the kettlebells to drift away from your shoulders.
Do not round your back or hunch your chest during the squat.
Do not perform the movement too quickly; avoid uncontrolled descents or rises.
Do not hold your breath; maintain proper breathing throughout.
Do not let your head drop; keep your gaze forward to maintain alignment.
Do not sacrifice depth for weight; focus on full range of motion safely.
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.
