Double KB Front Squat
How-To Guide & Brutal Variations
The front squat that needs no barbell rack.
Two kettlebells in the rack position hammer quads, core and upper back harder than back squats while forcing perfect posture. Perfect for garage Spartans who refuse to go soft after 40.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Double KB Front Squat | 4 | 6–8 | Bodyweight Goblet Squat (deep) | Goblet with light KB/DB | Double KB + 3-sec pause at bottom |
Double KB Front Squat – Primary Instructions
- Clean two kettlebells to the rack position — elbows high, fists at chin.
- Feet shoulder-width, toes 15° out.
- Brace core, squat until elbows touch knees or thighs parallel.
- Drive through heels to stand, squeezing glutes hard at top.
- Keep elbows high the entire set — no collapse.
- Rest 2–3 min. Add weight or pause every week.
If too hard right now: Use a single light KB or DB held goblet style, or just bodyweight with a deep 3-sec hold at bottom.
Spartan Mode: Double heavy kettlebells + 3-second pause at the bottom of every rep. If you can do 8, you’re in the top 1 %.
Pro Tip: Wrists hurting? Use these kettlebell wrist guards or wrap with tape — lets you go heavier instantly.
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