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Front Squats With Two Kettlebells

Front Squats With Two Kettlebells is an intermediate compound kettlebell exercise that mainly works your quads, with help from your calves and glutes.

💪 Quads🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Front Squats With Two Kettlebells: starting position
Starting position
Front Squats With Two Kettlebells: end position
End position

How to do the front squats with two kettlebells

  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
  3. Rise back up by driving through your heels and repeat.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: Glutes

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Front Squats With Two Kettlebells alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the front squats with two kettlebells work?

It mainly works your quads; your calves and glutes assist.

How many sets and reps of front squats with two kettlebells should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the front squats with two kettlebells good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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