Kettlebell Technique Basics | The Front Squat

Northampton’s Leading Kettlebell Trainer and Fitness Expert continues to take you through the basic Kettlebell Techniques you will need to understand.

Please see the Health & Safety page for basic guidance before commencing this exercise

Ok, so you’ve managed to master the clean. Now we need to work on the basic exercises starting from the racked position.

The squat is a fundamental exercise working the quads, glutes, hamstrings and core muscles. It is a highly functional movement used daily in our lives and great for all round conditioning. This exercise can be performed with one or two kettlebells. If you are using one kettlebell, be sure to avoid rotating as you descend.

However, the loaded squat should only be performed once you have achieved a reasonable standard in the body weight squat. There is no point in loading up a movement with additional weight if your form is less than perfect. You won’t necessarily have to be able to perform a rock bottom squat before loading but you should be aiming for at least a parallel position with the thighs in the body weight squat first.

Lower back integrity is key to a safe squat. Any lack of flexibility will make itself know in the deep squat. Here are some key points.

• Your weight should be kept centered over your heels.
• You should break at the hips first as opposed to the knees.
• Make sure you keep your knees tracking over your toes.
• Do not allow your knees to extend beyond the toes.
• As you squat down, check the integrity of your lower back. There should be no rounding of the lower back as you reach your maximum squat depth. In fact, if your back does round, this would signify a lack of flexibility somewhere along the kinetic chain and you should reduce your squat depth to the point where lower back integrity is maintained. You should then work on your flexibility to overcome these shortcomings.

How to do it

1. Start by cleaning the kettlebell or kettlebells into the rack position.
2. Feet should be at least shoulder width apart. Chest should be held high. Start by bracing your abdominals as if you were about to take a punch. Make sure the kettlebell is sitting comfortably in the crook of your elbow and that your arm is connected to your body.
3. Inhale deeply
4. Initiate the movement by pushing your butt back as if to sit on a chair some way behind you. Think of moving the hips first then the knees. Keep the weight on your heels. and your chest high as you descend. Control the descent and squat down to a full squat if your flexibility allows you to.
5. As you get to the bottom of the movement, hold momentarily before pushing back up, exhaling as you do so. Once you get to the top of the movement, create a bit of ‘hip snap’ as you do with swings and snatches. So, lock out forcefully on the return and tighten your quads, glutes and abdominals. Take a good breath or two and then repeat.