The kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding a kettlebell (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell front squat and will work the body in a very similar fashion.
- Hold the kettlebell in the single rack position with feet shoulder width apart.
- Brace the abdominal and back muscles.
- Initiate the squat by flexing from the knees and hips.
- Lower slowly to a comfortable position (thighs parallel to the floor).
- From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.
- Keep knees in line with toes and heels down throughout.
- Return to the standing position and concentrate on getting the hips forward and squeezing the glutes.