Front Squats With Two Kettlebells

A intermediate strength exercise for the quads, done with a kettlebell.

Front Squats With Two Kettlebells: finishing position

Main muscles: Quads
Also works: Calves and Glutes
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Front Squats With Two Kettlebells

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
Rise back up by driving through your heels and repeat.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Front Squats With Two Kettlebells

Questions

What muscles does the Front Squats With Two Kettlebells work?

Mainly the quads, with the calves and glutes helping.

Is the Front Squats With Two Kettlebells good for beginners?

It's rated intermediate. Beginners can build up to it with Goblet Squat first.

What can I do instead of the Front Squats With Two Kettlebells?

Good alternatives that train the quads: Goblet Squat, Kettlebell Pistol Squat, One-Arm Overhead Kettlebell Squats or Barbell Full Squat.

How many sets and reps of the Front Squats With Two Kettlebells should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).