Form Friday: Kettlebell Front Rack Squat

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by Devin Sarno, NSCA-CPT

Exercises: Kettlebell Front Rack Squat
Muscle Groups: Quadriceps, Glutes, Hamstrings, Core
Importance: The Kettlebell Front Rack Squat is a great way to build leg strength while also developing core and accessory muscle stability. Due to how the weight is distributed with a kettlebell and how you hold them in the front rack position, it generates a great amount of instability that cannot be mirrored by a barbell.


Proper Form:

  1. Start by getting the kettlebell up to the front rack position (most commonly done with the 2-kettlebell clean) with your elbows up, the handles should be on the inside while the bells should be resting in the crease between your bicep and forearms.
  2. Have your feet approximately shoulder width distance apart and your toes pointed either forward or slightly rotated outward (between 0 and 10 degrees)
  3. Keeping your chest tall,  back straight, and weight distributed evenly across your feet, initiate the movement starting to set your hips back while your knees bend 
  4. Continue to descend with your knees tracking out over the middle of your foot in the same direction your toes are pointing
  5. Descend until your thighs pass below the parallel position
  6. Once you reach the bottom of your squat, start to drive your feet through the floor while beginning to re-extend your knees and hips
  7. Continue pressing up until you reach your starting upright position

Progression/Regression: Goblet Squat, Single KB Front Squat

Tips:

  • Keep your elbows high
  • Keep your chest up and brace your core
  • Keep your hips underneath you

Sample Workout: 3-5 Rounds (Don’t go too heavy with the kettlbells!)

  • 10 double kettlebell swings
  • 10 double kettlebell cleans
  • 10 kettlebell front rack squats
  • 10 kettlebell push presses

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