The double kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding the kettlebells (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell front squat and will work the body in a very similar fashion.

Primary Muscles

Quadriceps, hamstrings, gluteal muscles, calves, core.

Teaching Points

  1. Hold the kettlebells in the double rack position with feet shoulder width apart.
  2. Brace the abdominal and back muscles.
  3. Initiate the squat by flexing from the knees and hips.
  4. Lower slowly to a comfortable position
  5. Inhale on the lowering phase.
  6. From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.
  7. Keep knees in line with toes and heels down throughout.
  8. Return to the standing position and concentrate on getting the hips forward and squeezing the glutes.
  9. Exhale at the top.

Alternative Options

  1. Single rack position.
  2. Single or double kettlebell lunges.
  3. Kettlebell pistol squats.

Common Problems & Solutions

Error: Spinal alignment falling into flexion.

Correction: Keep chest lifted and kettlebells tight to the body.

kettlebell double rack squat

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