Front Squat (Dual Kettlebell)
The Dual Kettlebell Front Squat is a compound strength exercise that targets the quadriceps, glutes, and core by having you hold two kettlebells in a front rack position while squatting. It builds lower body power and significantly reinforces postural integrity due to the anterior load.
Since dual kettlebell front squats place significant demand on your core and central nervous system, the AI analyzes your HRV and sleep data to determine if you have the stability and energy for heavy loading today. If your recovery metrics are low, the app may automatically reduce volume or suggest a regression to protect your lower back. Additionally, by tracking RPE relative to the weight used, the AI learns your specific strength curve for this movement to optimize progressive overload without compromising form.
Form Cues
- Keep your elbows tucked and chest proud to maintain the rack position
- Brace your core tightly before descending to protect your spine
- Push your knees outward to track over your toes as you lower yourself
- Drive through your mid-foot and heels to stand back up
- Inhale deeply at the top and exhale only as you complete the ascent
- Don't let your elbows drop or flare excessively
- Don't allow your upper back to round forward under the weight
- Don't let your knees cave inward during the drive up
- Don't lift your heels off the ground at the bottom of the squat
- Don't rush the descent; control the weight down
Common Mistakes
- Rounding the upper back
- Allowing knees to cave inward
- Resting kettlebells on shoulder joints improperly
- Shallow depth not hitting parallel
- Lifting heels off the floor
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes to build powerful legs, but the front-loaded position creates a unique challenge. Because the weight is held anteriorly, your core, upper back, and anterior deltoids must work intensely to maintain an upright torso, turning this into a comprehensive full-body stabilizer.
Primary
Secondary
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