- EquipmentKettlebell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee and Wrist
Clean two kettlebells, or one, to the front rack: the handles in your hands at your chest, the bells resting on your forearms. Stand with feet about shoulder width apart.
First cueKeep the bells close to your chest.
How to do the Front-Rack Kettlebell Squat
Set up. Clean two kettlebells, or one, to the front rack: the handles in your hands at your chest, the bells resting on your forearms. Stand with feet about shoulder width apart.
- Brace your stomach and keep your elbows tucked.
- Squat down between your heels.
- Drive up to standing.
Form cues
- Keep the bells close to your chest.
- Stay upright.
- Keep the knees out.
Common mistakes
- Letting the bells pull you forward.
- Rounding the upper back.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Front-Rack Kettlebell Squat, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Lateral Lunge Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Front-Rack Kettlebell Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Front-Rack Kettlebell Squat 3 × 6 to 15 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Lateral Lunge 3 × 6 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Bodyweight Squat
Bodyweight
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Goblet Squat.
Other variations of the Goblet Squat: Bodyweight Squat and Heel-Elevated Goblet Squat.
Do before it: Goblet Squat (same movement, lighter), Thoracic Rotation (upper back range), Ankle Mobilisation (ankle range) and Deep Squat Hold (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Front-Rack Kettlebell Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Front-Rack Kettlebell Squat?
Set up: Clean two kettlebells, or one, to the front rack: the handles in your hands at your chest, the bells resting on your forearms. Stand with feet about shoulder width apart. Steps: 1. Brace your stomach and keep your elbows tucked. 2. Squat down between your heels. 3. Drive up to standing. Form cues: Keep the bells close to your chest. Stay upright. Keep the knees out. Common mistakes: Letting the bells pull you forward. Rounding the upper back.
What muscles does the Front-Rack Kettlebell Squat work?
It trains the quads as its main target and works the glutes and abs on the way.
What can I do instead of the Front-Rack Kettlebell Squat?
At home: Bodyweight Squat. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Front-Rack Kettlebell Squat with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Lateral Lunge and Hip Abduction.
How heavy should the Front-Rack Kettlebell Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.