Kettlebell Front Rack Squat
Kettlebell front-rack squat that targets quads and glutes to build lower-body strength; emphasizes core stability and thoracic extension.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Lower Back, Traps, Shoulders, Adductors
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. Clean two kettlebells to the front-rack position, resting the bells on your forearms and chest with elbows tucked down.
- Brace your core and inhale deeply.
- Push hips back and bend knees to lower until thighs are parallel to the floor.
- Keep your chest upright and ensure knees track over toes.
- Pause briefly at the bottom of the squat.
- Drive through your heels to extend hips and knees.
- Exhale as you return to the standing position.
Coaching Tips
Form Cues
- Chest tall
- Elbows down
- Knees out
- Heels down
- Core tight
Breathing
Inhale deeply before descending to brace the core; exhale forcefully near the top of the ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs are at least parallel to the floor; fully extend hips and knees at the top.
Safety
Safety Notes
- Maintain a neutral spine throughout the movement.
- Stop if you feel pain in the lower back.
- Ensure wrist position is neutral to avoid strain.
Spotting
Spotting is not typically recommended; use lighter weights or safeties if available.
Common Mistakes
- Rounding the back
- Elbows flaring out
- Knees caving inward
- Incomplete depth
- Bouncing at the 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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