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Exercise of the Week: Kettlebell Front Squat

After doing some form of squats for the last 15 years or so, I'm always on the lookout for squat variations and this kettlebell front squat is just one way to make your lower body workouts a little more interesting. I like this move because it's a great way to introduce some power into your workouts while targeting the lower body and the core. As with many kettlebell exercises, it's important to use a heavy enough weight that you use the power of your lower body and hips to drive the weight up. Even more important, however, is perfecting the move and using good form, so practicing with a lighter weight and gradually going heavier is a good way to progress. And, as always, kettlebell exercises aren't for everyone, so use your best judgment and make sure you understand the basics of kettlebell training. You can do this move with two kettlebells or, as in the version shown below, with one kettlebell, which is a great way to work on your balance and stability. Do it right: Using a heavy kettlebell, perform a clean to get the weight up and then hold that position as you lower into a squat, going as low as you can while keeping the core braced and the torso upright. From the bottom position, drive up through the heels, powering the weight up with the strength of your lower body and hips. Lower and repeat for 8-12 reps before switching sides. Exercise of the Week: Kettlebell Front Squat originally appeared on About.com Exercise on Tuesday, January 26th, 2010 at 05:00:50.Permalink | Comment | Email this
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