Double kettlebell front squat

The squat with a kettlebell held at each shoulder in the front rack: the next step after the goblet squat, carrying more load before the barbell front squat.

Squat family

Double kettlebell front squat

Harder option

The squat with a kettlebell held at each shoulder in the front rack: the next step after the goblet squat, carrying more load before the barbell front squat.

DemandMedium

Equipment requiredA kettlebell

Muscle focusQuads · Glutes · Abs · Back · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Clean a kettlebell to each shoulder, the bells resting on the forearms and the elbows tucked in.
Squat down between the heels with the chest up, as deep as you control.
Drive up through the whole foot to standing.

Form cues

Keep the elbows in and the wrists straight.
Brace the trunk so the bells don't pull the chest forward.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Progressions and regressions (the squat: goblet squat, then the front squat, then the back squat) ↗
Human Kinetics (Carr) · How to do a goblet squat (the double kettlebell front squat as its progression) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Abs, Back, Calves.

Equipment

A kettlebell

Level

Intermediate. See the easier and harder options above.

Similar moves

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

Dumbbell squat demonstrated on the 3D figure

3D demoDumbbell squatIntermediate · A dumbbell

Olympic squat (high-bar back squat) demonstrated on the 3D figure

3D demoOlympic squat (high-bar back squat)Advanced · A barbell

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Questions people ask

What muscles does the Double kettlebell front squat work?

Mainly the quads and glutes, with help from the abs, back and calves.

What equipment do I need for the Double kettlebell front squat?

A kettlebell.

Is the Double kettlebell front squat good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Double kettlebell front squat?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Double kettlebell front squat harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.