Quads
Double Kettlebell Front Squat
The Double Kettlebell Front Squat is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
How to do it
- Clean two kettlebells into the rack position so they rest on your forearms and upper chest.
- Stand with feet shoulder-width apart, elbows tucked and wrists straight.
- Brace your core and keep your chest up.
- Squat down between your heels until your thighs are at or below parallel.
- Drive through your whole foot and stand up tall, keeping the bells in the rack.
Tips
- Keep the elbows pointing down and close to the ribs.
- Breathe in and brace before each descent.
Common mistakes
- Letting the elbows flare so the bells pull the torso forward.
- Bending the wrists back under the handles.
- Letting the knees cave in on the way up.
Muscles worked by the Double Kettlebell Front Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Double Kettlebell Front Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Double Kettlebell Front Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Double Kettlebell Front Squat good for beginners?
The Double Kettlebell Front Squat is rated intermediate. If you are new, learn the Goblet Squat first and build up from there.
What is a good alternative to the Double Kettlebell Front Squat?
For example the Dumbbell Front Squat, Front Squat and Goblet Squat. They train mostly the same muscles, some with different equipment.
How do you make the Double Kettlebell Front Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.