Double kettlebell front squat: How to do it and the benefits for building strength

Here’s how to master this move

If you’ve purchased a set of the best kettlebells, or you’re looking for the best lower-body kettlebell exercises to improve your strength in the gym, you might have come across the double kettlebell front squat. This simple-sounding move targets most of the muscles in the lower body, predominantly the quads, glutes, and hips.

As holding two kettlebells is a lot more unstable than a barbell, your abs will also be getting a workout in this move too. If you struggle with barbell front squats, this exercise is a great way to work on your wrist and shoulder mobility.

But how do you do a double kettlebell front squat with perfect form, what are the benefits, and how can you modify the move? Read on to find out more. As a reminder, if you’re new to exercise or you’re returning to exercise following an injury or pregnancy, it’s a good idea to check your form with a personal trainer before adding weight to the move. Here’s more on how to master the bodyweight squat with perfect form.

As its name suggests, for this exercise, you’ll need a couple of kettlebells — we’ve rounded up the best kettlebells for working out from home here. When it comes to selecting the right weight for you, remember that the exercise should feel challenging, but not impossible, by the final few reps. If you find you are collapsing forward, or unable to stand back up to your starting position, chances are you need to reduce the weight.

Let’s start with how to do a double kettlebell front squat with perfect form:

In addition to targeting the glutes, quads, hips and calves, there are some other benefits to practicing the double kettlebell front squat. First, your core is working hard in this move to keep your torso stable as you squat. Think about engaging your abs throughout the routine.

Second, the front rack kettlebell position will help you to work on your wrist and shoulder mobility — a great way to build up to the barbell variation of this move. The kettlebells are much more forgiving on the shoulders and wrists than using a barbell, so if you’ve been struggling in the gym, this is a great variation to try.

Finally, squats are a compound exercise, meaning you’re getting a lot of bang for your buck here. Compound exercises recruit multiple muscle groups and joints, compared to isolation exercises, which work one muscle group in one plane of movement. Adding compound exercises to your workouts builds muscle, improves flexibility, and helps you build stronger bones. Here’s more on the benefits of compound exercises.

As with most exercises, it’s important to get your form right in this move. We always recommend checking your form with a personal trainer before adding or increasing the weight, but here are some mistakes to look out for:

Broken wrist: It’s important not to hyperextend the wrist by letting the palm of your hand flex back towards your forearm. Your wrist should be straight and locked out.

Lifting too heavy: You’re likely going to have to put your ego to one side and decrease the amount of weight you’re lifting in this move, especially compared to the barbell variation. As a reminder, the weight should never be so heavy that it compromises your form.

Rounding the back: You want your core to be working hard here. If you round your back, the move is likely to feel easier, but your abdominal muscles won’t be doing any of the work, and you’re putting yourself at risk of injury.

Letting your elbows flare: Your elbows shouldn’t be floating around at the side of your body, they should be tucked in, down by your ribs. This will help you keep your wrist in a locked-out position, and you’ll be able to tense your lats for greater stability in the move.

If this exercise is too difficult, simply lower the weight you are holding, or try a different squat variation, such as a goblet squat to work on your lower body strength.

Once you’ve mastered the double kettlebell front squat, you can switch the kettlebells for a barbell and work on increasing your weight. Alternatively, you can make small tweaks like elevating your heels to increase your range of motion.

Instant access to breaking news, the hottest reviews, great deals and helpful tips.

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

I did 50 half wipers every day for a week — here’s what happened to my abs

I did kettlebell windmills every day for a week — here’s what happened

Forget Russian twists — this 3-move standing ab workout builds chiseled oblique muscles

By Katie MortramAugust 26, 2023

By Alex WawroAugust 25, 2023

By Katie MortramAugust 25, 2023

By Philip MichaelsAugust 25, 2023

By Richard PridayAugust 25, 2023

By Peter WolinskiAugust 24, 2023

By David CrookesAugust 24, 2023

By Jackie DoveAugust 24, 2023

By Elle RedmanAugust 23, 2023

By Peter WolinskiAugust 23, 2023

By Malcolm McMillanAugust 23, 2023