Kettlebell Front Squat
How to do it
- Hold a kettlebell in both hands at chest height, handle down, bell resting on your forearms.
- Stand feet shoulder-width, elbows tucked in.
- Squat straight down, keeping your torso upright.
- Drive back up and stand tall.
- If the bell pulls you forward, you are leaning - reset and keep it against your chest.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 95%
- Glutes 40%
- Abs 35%
- Adductors (inner thigh) 35%
- Lower back / erectors 25%
- Mid-back / traps 20%
- Forearms 15%
- Hamstrings 10%
- Calves 10%
Other ways to train this
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Barbell Squat
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Leg Press
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Hack Squat
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Goblet Squat
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Front Squat
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Smith Machine Squat
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Box Squat
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Bodyweight Squat
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Jump Squat
-
Band Squat
Photos and form cues from free-exercise-db, released into the public domain.
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