Kettlebell Front Squat

Classification

Utility:	Auxiliary
Mechanics:	Compound
Force:	Push

Instructions

Preparation

Hold two kettlebells in front of shoulders, one with each arm positioned close to body. Stand with feet shoulder width or slightly wider.

Execution

Bend knees slightly forward while allowing hips to bend back behind, keeping back taut and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Wrist supporting kettlebell should be held straight. Keep head facing forward, back straight, chest high, arms straight to sides, and feet fl at on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis and Dumbbell Front Squat.

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Flexion
• Scapula & Clavicle
  • Elevation
• Wrist
  • Flexion