Description:
The Kettlebell Front Squat is a compound exercise that primarily targets the quadriceps, glutes, and upper back. It is performed with a kettlebell held in front of the body, requiring core engagement and balance.
Benefits:
- Develops leg strength and power.
- Enhances core stability and balance.
- Improves upper back and shoulder mobility.
- Challenges coordination and full-body strength.
Profile:
| Equipment: | Kettlebell |
| Type: | Free Weights |
| Tempo: | 3-0-1-0 |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Quadriceps
Secondary Muscles
- Glutes
- Upper Back
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Stand with your feet shoulder-width apart.
- Step 2: Hold a kettlebell with both hands at chest height, close to your body.
- Step 3: Keep your chest up, back straight, and core engaged.
- Step 4: Initiate the movement by pushing your hips back and bending your knees.
- Step 5: Lower yourself until your thighs are parallel to the ground or lower.
- Step 6: Push through your heels to stand back up.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Rounding the lower back
- Leaning too far forward
- Allowing the kettlebell to drift away from the chest
To avoid these mistakes, make sure to engage your core, maintain a neutral spine, and keep the kettlebell close to your chest throughout the exercise.
Variations:
- Barbell Front Squat
- Dumbbell Front Squat
- Goblet Front Squat
- Smith Machine Front Squat
- Zercher Front Squat
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before attempting the Kettlebell Front Squat.
- Start with a lightweight to practice form and gradually increase as you become more comfortable with the movement.
- If you experience any pain or discomfort, stop the exercise and seek guidance from a trainer.
Additional Information:
The Kettlebell Front Squat is a versatile exercise that targets multiple muscle groups while improving balance and core strength. It’s a valuable addition to your lower-body workout routine.
EXERCISES
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