QuadricepsIntermediate

Front Squats With Two Kettlebells

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Glutes

Movement instructions

1
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2
Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
3
Rise back up by driving through your heels and repeat.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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