Should I use one kettlebell or two?

Beginners should start with one kettlebell held in a goblet position or a single-arm rack position to master balance. Advanced lifters can use two kettlebells to increase the load and further challenge core stability.

How deep should I squat?

You should squat as deep as your mobility allows while maintaining a flat back. Ideally, this means the crease of your hips drops below the top of your knees.

Is this better than a barbell back squat?

It is not necessarily better but serves a different purpose; the front-loaded weight forces a more vertical torso, which places more emphasis on the quadriceps and reduces shearing force on the lower back.

Where should the kettlebell rest in the rack position?

The kettlebell should sit in the 'V' of your elbow and forearm, resting against the outside of the arm with your knuckles tucked under your chin.

Kettlebell Front Squat: Form, Benefits, and Guide

Master the kettlebell front squat to build stronger legs and a stable core. Our guide covers proper rack position, foot placement, and common mistakes.

How to Perform

Clean one or two kettlebells to the rack position so the weights rest against the outside of your forearms near the chest.
Position your feet shoulder-width apart with your toes turned slightly outward to allow for a full range of motion.
Inhale and engage your core while keeping your elbows tucked in and your chest tall to stabilize the weight.
Initiate the movement by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.
Drive through your midfoot and heels to return to a standing position while maintaining a vertical torso.
Exhale at the top of the movement and reset your posture before beginning the next repetition.

Common Mistakes

Allowing the elbows to drop and rest on the torso or hips.
Letting the knees cave inward during the ascent.
Rounding the upper back under the weight of the kettlebells.
Shifting too much weight onto the toes and lifting the heels off the ground.

Muscles Worked

Primary movers

Quadriceps

Stabilizers

Glutes
Core
Upper Back
Hamstrings

Related Guides

Quadriceps · Legs