Double Kettlebell Front Squats
Who does not love a good squat? Maybe we are alone on that one.
Squats are a great way to strengthen your core and your legs. Your lower body is going to get a killer workout with double kettlebell front squats.
This is an exercise which is going to work your body, build muscle, and burn fat. It is also a great way to increase your athleticism.
Rating of Difficulty
The clean is a difficult skill to master. If you do it wrong, then you can have the kettlebell hitting against your wrist.
When you are performing a clean, the kettlebell should move from the floor to your shoulder in one swift and fluid movement. The bulk of the force comes from your hips and not your arms.
If you feel the wrist hitting against the kettlebell, then you are doing it wrong.
This is also a harder squat than you will perform with a barbell. You may be able to squat with a 300 lb. barbell, but that does not translate to kettlebell position.
If you try to go heavy with the kettlebells, you are going to be in a lot of back pain.
What Muscles Does This Workout Target?
Squats are always great for working your core and your legs. These squats will especially target your quads, hamstrings, and glutes.
You will also get a workout for your core, especially your anterior core.
How Often Should I Perform This Workout?
If you are not doing any other squats during the week, then you could do these squats three times a week.
If you are combining this exercise with other squats, then look to do this once a week.
Step by Step
Start by ensuring that you have enough room to work in. You should be wearing loose and comfortable clothing.
Make sure that you are fueled up for your workout.
- Place the two kettlebells in front of your feet and stand with your feet shoulder width apart.
- Pick up the kettlebells, one in each hand. Move your feet apart a little so that you will have space to swing the kettlebells through your legs. Bend your knees slightly to ready yourself for the motion.
- Swing the two kettlebells backward through your legs. Bend your knees more to absorb some of the impact of the kettlebells as they are swinging.
- Swing the kettlebells forward and push up with your knees and hips to add momentum to the kettlebells.
- Swing the kettlebells toward your shoulder, moving your arm around the kettlebell and not the kettlebell around your arm. You should be holding the kettlebell firm so that it does not hit your wrist as you are swinging it.
- Finish the upswing with your hand at your shoulder and your wrist pointing downward. The kettlebell should be resting on the soft part of your forearm. Keep your wrist straight.
- You can lock your fingers together if you wish, but keep your wrists straight and elbows pointed down.
- Exhale and squat down. Keep your feet on the ground the entire time. Make sure that you are also straight and not leaning to one side.
- Take in a deep breath and push yourself back up again. Keep your hips underneath you and do not lean back or forward.
- Pull in your belly button and tighten your core. Squeeze your glutes and stand tall by straightening your legs and locking your knees.
- Swing the kettlebells down and back through your legs, reversing the direction of movement the kettlebell had on the way up.
- Repeat 5 times
Once you master the five reps, you can do your reps, rest for 60 seconds and add another set of five. Work your way up to three or four sets of five reps.
The more you perform these reps, the more you will notice an improvement in lower body strength.
You also start to build your core strength, the more you perform the exercises. Not only that, but your stability will improve too.
These squats are essential for anyone who wants to improve their athletic ability.
This exercise looks simple, but it is anything but. Do this exercise right, and you can get the same results from two 24 pound kettlebells as you will from a 300-pound barbell.
Just make sure that you are doing it right. When you are squatting, keep your elbows in to protect your ribcage and keep your wrists straight to protect your wrists.
You might need a quick and simple muscle ache treatment after doing this workout.