How To Do The Kettlebell Front Squat Properly

Whether you need to build muscle or just keep fit overall, the kettlebell front squat is the right workout for you. Working the glutes, quads, and hamstrings, it will have you toned in no time.

First things first, you will require two kettlebell weights. As a beginner, you may prefer using one kettlebell but two will help you balance out the weight on both sides of the body.

If you are completely new to this workout, however, you are advised to start with a goblet squat. Be keen on the steps to do this exercise.

  • Place both of your kettlebells in front of you on the ground.
  • Plant your feet at shoulder width and grip both kettlebells by the handle.
  • Swing the kettlebells back and up towards your ribs while extending your hips and knees and drawing your rear in.
  • The kettlebells should rest on your forearm and upper arm. Your elbows should be below your wrist (not pushed outwards or forward).
  • Remember to keep your spine neutral throughout your kettlebell front squat.
  • Bend your knees and crouch down in a slight squat until your upper legs are nearly parallel to the floor as if sitting in a chair.
  • Push up into a stand. This is one rep and you can do as many as ten.

MUSCLES WORKED BY THE KETTLEBELL FRONT SQUAT

THE CORE

Some of the muscles that make up the core are the transverse abdominis, multifidus, oblique muscles, and pelvic floor muscles.

The main work of these muscles is to hold your spine hence, engaging the core helps reduce back pain.

HAMSTRINGS

The hamstrings are a group of skeletal muscles which are the biceps femora, semitendinosus, and semimembranosus.

They are found in the back of your thigh and are responsible for hip flexion, rotation of the lower leg, and extension of the hip.

THE QUADS

The quadriceps are the reason you can walk, jump and run. Located at the front of your thighs, this muscle group enables extension of the knee.

THE GLUTES

The gluteus maximus, gluteus medius and gluteus minimus (also referred to as the glutes) are the muscles found in the hips and butt.

The kettlebell front squat mainly targets the gluteus maximus which is the main extensor of the hip.

The glutes also facilitate flexion of the hip, extension and abduction of the hip. This work out makes your butt toner and builds your muscle.

BENEFITS OF THE KETTLEBELL FRONT SQUAT

IMPROVES CORE STRENGTH

The core is one of the muscles actively engaged in the kettlebell front squat.

The muscles of the belly and abdomen are worked to give you a stronger which is a great advantage for athletes especially when deadlifting.

BURNS FAT

I can guarantee that you will feel this work out all through your body. You can burn so many calories and loss fat with each set. This will help get you your desired body.

BUILDS MUSCLE

Most exercises involve a weight build muscle. The kettlebell front squat is no different.

If you’re looking to increase your muscle and get fit then working your quads, hamstrings and core muscles will do just the job.

IMPROVES POSTURE

The core includes muscles in the lower and mid-back and is mainly responsible for holding the spine.

As you do the kettlebell front squat, your core is constantly engaged giving you a more erect posture and reducing your risk of back pain.

ALTERNATIVES TO THE KETTLEBELL FRONT SQUAT

CROSS ARM FRONT SQUAT

This is one of the most highly recommended alternatives to the kettlebell front squat.

  • Feet planted at shoulder width and facing forward, walk into the squat rack and place your barbell on your shoulders from the front.
  • Your hands should grip the top of the handle and be crossed at the wrists with your elbows pointing outwards.
  • Crouch down into a squat with your spine neutral and arms parallel to the floor to avoid dropping the barbell.

THE GOBLET SQUAT

This exercise is recommended even before you master the kettlebell front squat. It’s the perfect alternative and only makes use of a single dumbbell or kettlebell.

  • Stand with your feet at a shoulder-width distance, toes pointing slightly outwards and head facing forward.
  • Hold the kettlebell with both hands, one hand on either side of the handle at the center of your chest.
  • Hinge at the hips with your knees bent to go down in a squat. Your core should remain engaged and back straight.
  • Try to get your hips and knees parallel to each other and your elbows tucked inside the knee.
  • Push up from the heels to stand straight then repeat.

BARBELL DEADLIFT

The barbell deadlift will not only work out the same muscles but will also build your muscle.

  • Your starting position should be feet planted on the ground and your head facing forward.
  • Crouch into a slight squat with the barbell in your hands at hip level.
  • Slowly lower your barbell while hinging at the hips
  • If you feel your back begin to round, then return to a stand. Your spine should stay neutral and your knees should maintain their slight bend. You may do several reps according to your comfort.

COMMON MISTAKES WHEN DOING THE KETTLEBELL FRONT SQUAT

ELBOWS POINTING OUTWARDS

You are likely to hurt your wrists if you draw your elbows outwards or forward.

Remember you are holding a weight so you can easily damage your muscles if you do not maintain proper form. Instead, keep your elbows directly below your wrists.

ROUNDING YOUR SPINE

Keeping your spine neutral is crucial to most lifting workouts and this one is no different. Rounding your back can ruin your posture and cause you back pain.

Straighten your back if you want to reap the benefits of this workout.

PLANTING YOUR FEET TOO FAR APART

This will reduce your hip mobility which is crucial for the kettlebell front squat. You need to keep your feet planted on the ground at hip width.

This gives you better mobility and makes your work out more effective.

FAILING TO CONTROL YOUR DESCENT

When crouching down into your squat you may be tempted to drop rather than control your movement.

This may seem easier than actively controlling your descent but does not give you the full effect of this workout. A cheap way out will not give you your desired result.

CONCLUSION

Although many people may be unsure of workouts involving squats and weights, this one is worth all your effort.

With this simple guide, you can perform the kettlebell front squat as well and improve your squat.