# Front Squat (Kettlebell)

> A squat holding two kettlebells in the rack position that trains your quads, glutes and lower back while the bells keep your chest up.

Page: https://fitnessie.app/exercises/kettlebell-front-squat/
Type: Kettlebell · Squat
Demo video: https://fitnessie.app/demos/front-squat-kettlebell/d835692227027921.mp4

## How to do it

1. Clean two kettlebells up so they rest on your forearms, biceps and shoulders, with your wrists neutral.
2. Set your feet about shoulder width apart.
3. Brace your core, lift your chest and keep your shoulders back.
4. Push your hips back and bend your knees, sitting down between your legs.
5. Lower as far as your mobility allows, keeping the bells steady in the rack.
6. Press the floor away with your whole foot and stand all the way up.

## Key cues

- Elbows down, bells snug in the rack
- Chest up, shoulders back
- Sit between your legs
- Weight through the whole foot
- Stand tall at the top

## Common mistakes

- Letting the bells slip out of the rack
- Chest dropping forward as you descend
- Weight rolling onto your toes
- Knees caving in

## Muscles worked

- Primary: Quads, glutes, adductors and lower back
- Secondary: Calves

## Equipment

Kettlebells.

## Variations

- [Front Squat (Barbell)](https://fitnessie.app/exercises/front-squat/)
- [Front Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-front-squat/)

## References

- [StrengthLog: Kettlebell Front Squat](https://www.strengthlog.com/kettlebell-front-squat/)
- [BarBend: Kettlebell Squat](https://barbend.com/kettlebells-squat/)