Front Squats With Two Kettlebells

Quadriceps

Front Squats With Two Kettlebells

Front Squats With Two Kettlebells (Start)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A front squat holding two kettlebells racked at your shoulders, which keeps your torso upright and works the legs.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min

Estimate range 28–46 kcal (±25 %)

Muscle mass worked25 %

Effort during a set11.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clean two kettlebells to the rack position at your shoulders, elbows tucked in.
2Stand with your feet shoulder width apart.
3Keep your core braced and your wrists straight.

How to perform

1Sit your hips down and back and lower into a deep squat.
2Keep your elbows close and your chest up.
3Go as low as you can with a flat back.
4Drive through your feet to stand tall.