Breaking Down the kettlebell front squat

Once you've mastered a good squat pattern by training the goblet squat, it's time to dive into the single kettlebell front squat.

The single kettlebell front squat is a slightly different animal.

The principles of a good squat are the same but the demands of the single kettlebell front squat are a little more complex.

Because the load is only on one side of your body, the weight is going to try to twist you.

This generates a lot more tension through your core and works your abs much harder than the goblet squat.

The Single Kettlebell Front Squat

  • 1
    Clean a kettlebell into the rack position - your wrist should be neutral, legs locked out, glutes squeezed, abs braced and your shoulders pulled down.
  • 2
    Your stance should be about shoulder width apart and your toes flared out slightly.
  • 3
    Take a big breath into your stomach and use your hip flexors to start pulling yourself down into a squat.
  • 4
    Keep your chest up and your back flat - make your spine as tall as possible.
  • 5
    Squat as deep as you can while maintaining a flat back.
  • 6
    Sharply exhale as you push your heels into the floor to stand straight up.
  • 7
    Your hips and shoulders should rise at the same time.
  • 8
    Don't let the kettlebell twist or rotate you at any point during the squat.

If you've put in the work with the goblet squat you'll have no problem with the single kettlebell front squat.

In Strength and Health,

Dave

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