Kettlebell Front Squat

Setup

1. 01Clean one or two kettlebells into the rack position at the chest.
2. 02Keep wrists straight, elbows tucked down, and the bells resting on the forearms.
3. 03Set feet shoulder width apart with toes slightly out.
4. 04Brace the trunk before descending.

Execution

1. 01Take a breath and sit down between the hips while keeping the chest tall.
2. 02Descend until the hip crease is at or below the knees, or as deep as posture allows.
3. 03Keep the elbows from dropping as you reach the bottom.
4. 04Drive through the whole foot to stand, exhaling near the top.

Checkpoints

• -Torso stays more upright than in a back squat.
• -Kettlebells stay racked against the forearms and chest, not held out in the hands.
• -Knees track in line with the toes.
• -Heels stay planted through the full range.

Common mistakes

• -Letting the elbows drop and the upper back round at the bottom.
• -Holding the bells away from the body and burning out the arms.
• -Cutting depth as the set gets hard.
• -Losing the brace and letting the ribs flare on the ascent.