Front Rack Kettlebell Squat
Kettlebells rest in front rack position on shoulders
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes
How to do it
- Clean both kettlebells to the front rack position on your shoulders.
- Keep your elbows tucked close to your ribs and your chest up throughout the movement.
- Break at the hips and knees to descend until your thighs are parallel.
- Drive through your mid-foot to return to the standing position.
Common mistakes
- Dropping the elbows, which causes the torso to collapse forward.
- Letting the knees cave inward during the descent or ascent.
- Rising onto the toes instead of driving through the whole foot.
Safety
Ensure wrists have sufficient mobility to support the kettlebells without strain.
Do not round the lower back, as the front load increases spinal shear force.
Tips
- Keep your forearms vertical so the kettlebells sit tight against your chest.
- Push your knees outward to engage the glutes and protect the knees.
- Maintain a rigid core to support the spine under the front load.
Details
- Base movement
- Squat
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Body position
- Standing
