Kettlebell Front Squat
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The Kettlebell Front Squat is a strength exercise where you hold a kettlebell at chest height with elbows high and squat down by bending at the hips and knees until thighs are parallel to the ground, then drive back up. Its primary purpose is to build lower body power and core stability while enhancing posture through an upright torso position. It mainly targets the quads, glutes, posterior thighs, and back, making it ideal for athletes, general fitness enthusiasts, or anyone seeking functional leg strength with minimal equipment like a single kettlebell.
How to Perform Kettlebell Front Squat
- 1Stand with feet shoulder-width apart, toes slightly turned out.
- 2Pick up the kettlebell with both hands, palms facing up, and rest it at chest height in the "goblet" position (elbows tucked in).
- 3Engage your core, pull shoulders back, and keep chest up with a neutral spine.
- 4Inhale deeply, then exhale as you bend knees and hips to lower into a squat until thighs are parallel to the ground (or as low as mobility allows).
- 5Pause briefly at the bottom, keeping elbows high and kettlebell close to chest.
- 6Inhale slightly, then exhale forcefully as you drive through heels to stand up, fully extending hips and knees.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep elbows pointed forward to support the kettlebell—avoid letting them drop. Maintain a proud chest and neutral spine to protect your back. Common mistakes: Rounding shoulders, knees caving inward, or squatting too shallow—focus on depth with control.
