A squat performed with one or two kettlebells held in the front rack, with the bells resting on the outside of the forearms and the fists near the collarbones. Carrying the load there keeps the torso vertical and the upper back braced, so it teaches good squat position with far less weight than a barbell front squat. With a single bell it is a natural step up from the goblet squat, and with two it becomes one of the most useful squat patterns you can train at home.
How to do the Kettlebell Front Rack Squat#
- Clean one or two kettlebells to your shoulders so the bells rest against the outside of your forearms and your fists sit near your collarbones.
- Set your feet about shoulder-width apart with your toes turned slightly out.
- Keep your elbows down in front of your ribs, brace your core, and pull your shoulders back.
- Push your hips back and bend your knees to squat down, letting your knees track over your toes.
- Descend until your thighs are at least parallel to the floor, staying as upright as the rack position allows.
- Drive through your midfoot and heels to stand back up, pressing your knees outward as you rise.
- Keep the bells still against your forearms on every rep, and lower them under control once the set is done.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius), Lower back (Erector Spinae)
Common mistakes#
- Letting the elbows drop so the bells slide down and pull the chest forward.
- Holding the bells out in front of the body instead of resting them on the forearms.
- Letting the heels lift or the knees collapse inward.
- Cutting the squat short and never reaching parallel.
- Loading two heavy bells before the clean and the rack position feel comfortable.
