Front Squat (Single Kettlebell)
The Single Kettlebell Front Squat is a compound lower-body exercise where you hold a kettlebell in the rack position on one side while squatting. This movement targets the quadriceps and glutes while placing a significant demand on core stability to resist rotation.
Iridium checks the accumulated fatigue in your anterior deltoids and core to ensure your upper body can support the weight necessary to challenge your legs. The AI utilizes RPE tracking to gauge intensity, adjusting rep counts or load to maintain progressive overload based on your previous performance. If your 7-day workout history indicates your stabilizers are not fully recovered, Iridium prioritizes squat variations that place less demand on the shoulder girdle.
Form Cues
- Keep your elbow tucked tight against your ribs
- Maintain a tall chest and vertical torso
- Brace your core to resist leaning sideways
- Drive your knees out as you descend
- Push through your heels to return to standing
- Don't let your elbow flare out to the side
- Don't allow your upper back to round forward
- Don't let the weight pull your torso into a twist
- Don't lift your heels off the floor
Common Mistakes
- Flaring the elbow outward
- Rounding the thoracic spine
- Leaning toward the weighted side
- Knees caving inward (valgus collapse)
- Resting the bell on the shoulder joint
Muscles Worked
This exercise primarily drives growth and strength in the quadriceps and glutes through a deep range of motion. The offset loading forces the core musculature, particularly the obliques and spinal erectors, to work overtime in an anti-rotational capacity to keep the torso upright and stable.
Primary
Secondary
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