Kettlebell Front Squat

Description

How to Do Kettlebell Front Squat

1. 1
   Setup

   Stand with feet shoulder-width apart, toes pointed slightly out, holding a kettlebell in the 'rack' position with both hands, handles facing down, resting on your chest and forearms.

2. 2
   Setup

   Keep your chest up, shoulders back, and engage your core, maintaining a neutral spine throughout the movement.

3. 3

   Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting into a chair, keeping the kettlebell stable at your chest.

4. 4

   Descend until your thighs are parallel to the floor or lower, ensuring your knees track in line with your toes and your heels remain grounded.

5. 5

   Drive through your heels and glutes to powerfully return to the starting standing position, fully extending your hips and knees at the top.

Tips

• Maintain an upright torso by actively pushing your elbows forward and keeping your chest lifted; this helps counterbalance the kettlebell's weight.
• Focus on a controlled descent, taking 2-3 seconds to lower into the squat, which increases time under tension for muscle growth.
• Breathe deeply: Inhale on the way down, brace your core, and exhale forcefully as you drive up to assist with stability and power.
• Ensure your knees track directly over your toes throughout the movement, preventing them from caving inward or flaring too far out.

Common Mistakes

• ×Rounding the upper back occurs when the kettlebell pulls you forward; fix this by actively engaging your lats and keeping your elbows high and chest proud.
• ×Lifting your heels off the ground reduces stability and shifts load to your toes; correct this by pushing through your mid-foot and ensuring your weight is evenly distributed.
• ×Only performing a partial squat limits muscle activation; improve depth by working on ankle and hip mobility, ensuring your hips descend below parallel if possible.