SquatKB
Two kettlebells racked at the shoulders (front-rack) rather than a single bell held goblet-style, allowing significantly heavier loading while retaining the upright torso benefits of front-loaded squatting.
Demo: Exercise Library
Sets
3
Reps
6-10
Rest
1:30
Contraindications
Requires decent front-rack shoulder mobility to hold two bells comfortably; regress to single goblet if uncomfortable.Setup
Clean two kettlebells to the front rack position, resting against the shoulders/chest, elbows tucked.
Execution
- 1Keep elbows tucked and tight to the ribs
- 2Brace the core hard
- 3Sit down between the heels to full depth
- 4Keep chest up and torso vertical
- 5Drive up through mid-foot to standing
Key cues
- Elbows tucked, bells resting on the shoulders
- Chest up the whole rep
- Sit straight down
- Push knees out
- Drive through the whole foot
Common faults
- Elbows flaring out, losing the rack
- Excessive forward lean under the heavier load
- Knee valgus
- Shallow depth from bells hitting the thighs early
- Rounding the upper back
Tweaks
- Use for heavier front-loaded squat work than a single goblet allows
- Add a pause at depth for extra positional strength
- Progress toward barbell front squat
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Core, Upper Back, Shoulders
Notes
A natural bridge between goblet squats and barbell front squats for lifters progressing to heavier front-loaded work.
Sources
Attribution: StrongFirst