The Kettlebell Front Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a kettlebell in front of your chest while performing a squatting motion.
How to perform
Step-by-step instructions for the Kettlebell Front Squat:1. Begin by standing with your feet shoulder-width apart and the kettlebell resting on the floor between your feet.
2. Bend at the knees and hips to grip the kettlebell with both hands, keeping your chest up and your back straight.
3. Lift the kettlebell up to chest height, keeping your elbows tucked in close to your body.
4. Take a deep breath in, brace your core, and engage your glutes.
5. Initiate the squat by pushing your hips backward and bending at the knees, lowering your body down until your thighs are parallel to the ground or lower.
6. Drive through your heels to push yourself back up to the starting position, keeping your chest up and maintaining a strong core.
7. Repeat for the desired number of repetitions.
8. To ensure proper form, make sure your knees are tracking over your toes, your chest is up, and your back is straight throughout the movement.
9. Remember to breathe regularly and engage your core to stabilize your body during the exercise.
10. To end the exercise, carefully lower the kettlebell back down to the floor, maintaining proper form and control.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.