Movement Category: Squatting
Difficulty Level: beginner to advanced
Front Squats – Step by Step Instructions
Step 1: Stand erect with the kettlebell(s) in the rack position in front of your body. Keep your core tight, elbows forward and your lats flared.
Step 2: Inhale into your stomach, as you as you pull yourself down with your hip flexors in between your legs until you reach the bottom of your available range of motion. Normal range of motion is from the top to your hamstrings touching the calves. Keep your heels on the floor. The key here is to keep the back straight and to actively pull yourself down. The deeper you go the more your elbows should lift up and forward. The kettlebell(s) should be in front of your body and not on your shoulders – intermediate and advanced folks should try to connect their elbows together.
Step 3: Exhale, as you push the floor away and rise to the starting position. Keep your back straight and don’t let your hips rise before your shoulders – come up erect and even. You’re your heels on the floor and push off them throughout the entire range of motion. Maintain the kettlebell(s) in front of your chest.
Caution: if you have any preexisting knee problems ask your doctor first and then with his permission progress into the Bodyweight Squat slowly first and limit your range of motion to “Squat to Parallel” – when the top of your thighs just about breaks the parallel plane with the ground – or squat even higher if that is too much as well. If you are fine with the Bodyweight Squat, progress slowly into the Front Squat
A) Holding one kettlebell with both hands by the handle (bell up)
B) Holding one kettlebell in the rack position
C) Holding two kettlebells in the rack position