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Kettlebell Front-Rack Squat
Kettlebell front-rack squat that targets quads, glutes, and core to build lower-body strength and stability; emphasizes upright torso and enhances shoulder mobility.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Lower Back, Traps, Adductors, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Traps
4/10Upper Traps
Adductors
4/10Adductor Magnus
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Clean two kettlebells to front-rack position with elbows tucked and bells resting on forearms against chest.
- Brace core and inhale deeply.
- Push hips back and bend knees to lower until thighs parallel to floor.
- Keep chest up and knees tracking over toes.
- Pause briefly at bottom.
- Drive through heels to extend hips and knees.
- Exhale as you reach full extension, squeezing glutes.
- Repeat while maintaining rack position.
Coaching Tips
Form Cues
- Chest tall
- Elbows down
- Knees out
- Heels down
- Core tight
- Drive through mid-foot
Breathing
Inhale during descent to brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or deeper if mobility allows, without rounding back; fully extend hips and knees at top.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Start light to master rack position
- Do not round spine under load
- Push knees outward to protect joints
- Control descent to prevent collapse
- Stop if lower back discomfort occurs
Spotting
Spotting not typically needed; use lighter weight or safeties if available for heavy sets.
Common Mistakes
- Rounding back
- Elbows flaring out
- Knees caving in
- Incomplete depth
- Losing rack position
- Bouncing at bottom
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strains
Flexibility Needed
- Shoulder flexion for rack position
- Ankle dorsiflexion for depth
- Hip mobility for squat
Build Up First
- Mastery of bodyweight squat
- Kettlebell clean technique
- Core bracing competency
Also known as
Double Kettlebell Front Squat, KB Front Squat, Kettlebell Rack Squat
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