How many sets and reps of the double kettlebell front squat should you do when you are new to the exercise?

Three sets of 6 to 8 reps with a pair of bells light enough to keep the torso tall through the whole range is a sensible starting point. Progress by adding a rep or two per set before increasing the bell size, since the rack position gets uncomfortable fast with heavier weight.

What can I do instead of the double kettlebell front squat without two matching bells?

A single kettlebell held goblet-style at the chest trains the same tall-torso, deep-squat pattern with one piece of equipment. Two dumbbells racked at the shoulders is another close substitute if kettlebells are not available at all.

What is the double kettlebell front squat good for, and when is it a poor fit?

It builds quad and glute strength through a full, honest squat while adding a real trunk-bracing demand from the front-loaded rack. It is a poor fit for lifters with limited wrist or shoulder mobility, since holding two bells in the rack for a full set can be uncomfortable before the legs are even the limiting factor.

Intermediate

Double Kettlebell Front Squat

Two kettlebells cleaned into the rack put the load high and close to the chest, forcing a tall torso and a deep, honest squat that hammers the quads and glutes. The rack position also taxes the trunk and upper back to keep you from folding forward. It is a scalable staple for building leg strength without a barbell, and the double-bell version lets you add real load once the goblet squat feels easy.

Equipment: Kettlebells
Body part: Glutes, Quads
Type: Strength
Browse by muscle: Rectus Femoris, Vastus Lateralis, Gluteus Maximus
Browse by movement: Squat

How to do it

1
Clean two kettlebells to the rack with the bells resting on the forearms and palms facing in.
2
Stand with feet about shoulder-width and toes turned slightly out.
3
Brace your abs and keep the elbows tucked in against the ribs.
4
Push the hips back and bend the knees to sink into a deep squat.
5
Keep the chest tall and the bells stacked over mid-foot throughout the descent.
6
Drive through the whole foot to stand, exhaling as you pass the sticking point.

Tips

Keep the wrists straight and the bells resting in the crook of the arms rather than hanging off bent wrists.
Let the knees track out over the toes instead of caving inward under load.
If the rack crushes your breathing, drop the weight until you can brace and squat tall.

Variations

Common mistakes

The torso tips forward out of the bottom of the squat, so the bells swing away from the midfoot and pull you further forward.
The heels lift off the floor as the hips sink, shifting the whole load onto the toes and the front of the knee.
Bracing happens only at the very bottom of the squat instead of before the descent starts, so the trunk is soft exactly when the load is heaviest.
The bells drift away from center and rock side to side through the squat, a sign the rack grip has gone loose rather than staying locked to the shoulders.
The stand-up rushes through the sticking point without a real exhale, so the brace loosens exactly where the lift is hardest.

Frequently asked

How many sets and reps of the double kettlebell front squat should you do when you are new to the exercise?: Three sets of 6 to 8 reps with a pair of bells light enough to keep the torso tall through the whole range is a sensible starting point. Progress by adding a rep or two per set before increasing the bell size, since the rack position gets uncomfortable fast with heavier weight.
What can I do instead of the double kettlebell front squat without two matching bells?: A single kettlebell held goblet-style at the chest trains the same tall-torso, deep-squat pattern with one piece of equipment. Two dumbbells racked at the shoulders is another close substitute if kettlebells are not available at all.
What is the double kettlebell front squat good for, and when is it a poor fit?: It builds quad and glute strength through a full, honest squat while adding a real trunk-bracing demand from the front-loaded rack. It is a poor fit for lifters with limited wrist or shoulder mobility, since holding two bells in the rack for a full set can be uncomfortable before the legs are even the limiting factor.

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