How to Do the Double Kettlebell Front Squat
The double kettlebell front squat holds two kettlebells in the rack position as you squat. The load stays in front of your body, which keeps your torso upright and works your quads, glutes and core. It is a good way to load a squat if you lack a barbell or want to work on rack-position strength.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Abs
- Lower Back
- Hamstrings
How to do the Double Kettlebell Front Squat
- 1
Clean two kettlebells to the rack position, one on each side of your chest.
- 2
Keep your elbows tucked close to your ribs.
- 3
Set your feet shoulder-width apart and brace your abs.
- 4
Squat down until your thighs are at least parallel to the floor.
- 5
Keep your chest tall and your knees tracking over your toes.
- 6
Drive through your whole foot to stand.
- 7
Repeat for all reps.
Form cues to remember
- Elbows tucked, bells in the rack
- Chest tall, brace your abs
- Knees track over your toes
- Drive up through your feet
Double Kettlebell Front Squat video tutorial
Common mistakes
Torso folding forward
Keep your chest tall and elbows tucked.
Bells crashing into the forearms
Adjust the rack position so the bells sit on your forearms and chest.
Heels lifting
Widen your stance slightly or elevate your heels.
Not bracing
Take a breath and brace before each rep.
Sets and reps
| Strength | 4 sets of 5–8 reps, 2 min rest |
|---|---|
| Muscle growth | 3 sets of 8–12 reps, 90 sec rest |
Cleaning two bells can bruise your forearms, so get comfortable with the clean and rack position with lighter weights first.
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Double Kettlebell Front Squat FAQ
What does the double kettlebell front squat work?
The quads and glutes do most of the work, while your abs and upper back keep your torso upright.
Double kettlebell front squat vs goblet squat?
The goblet squat holds one bell at your chest. Two bells let you load more weight while still keeping a front-loaded position.
How do I hold two kettlebells for a squat?
Clean them to the rack position with the handles in your hands and the bells resting on your forearms and chest. Keep your elbows tucked in.
