Single-Arm Kettlebell Front Squat
One kettlebell held in the front-rack position at shoulder height.
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Abdominals Obliques Traps Shoulders Back
How to do it
- Hold one kettlebell in the front-rack position at shoulder height.
- Stand with your feet shoulder-width apart, toes turned slightly out.
- Keep your elbow tucked tight against your ribs.
- Brace your core and push your hips back to descend.
- Squat until your thighs are parallel to the floor.
- Drive through your whole foot to return to standing.
Common mistakes
- Letting the elbow drift away from the body.
- Collapsing the knee inward during the descent.
- Leaning the torso forward or sideways.
- Lifting the heel off the ground.
Safety
Ensure the wrist remains straight to avoid joint strain under the load.
Tips
- Keep the kettlebell close to your center of mass.
- Prevent your torso from leaning toward the weighted side.
- Drive your elbow down to lock the rack position.
Details
- Base movement
- Squat
- Load position
- Front rack
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
