How to perform Kettlebell Front Squat with proper form
Setup
-
Position the Kettlebell: Hold a kettlebell in front of you with both hands. Your palms should be facing towards you, with the kettlebell resting against your chest.
-
Stance: Stand with your feet shoulder-width apart, toes slightly pointed out.
Execution
-
Engage Core: Tighten your core to stabilize your torso.
-
Squat Down: Push your hips back and bend your knees, lowering your body into a squat. Keep your elbows close to your body and your chest up.
-
Depth: Go as low as your flexibility allows while maintaining a neutral spine and ensuring your knees track over your toes.
-
Ascend: Press through your heels to return to the starting position, straightening your legs and pushing your hips forward.
Tips for Proper Form
- Maintain a neutral spine throughout the movement.
- Keep your weight distributed evenly on your feet.
- Avoid letting your knees buckle inward.
- Keep the kettlebell close to your body during the squat.
Common Mistakes
- Leaning too far forward.
- Not squatting low enough.
- Losing balance or letting the kettlebell drift away from the chest.
Safety
- Use a weight that allows you to maintain proper form.
- Ensure a clear space around you to prevent injury.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest