How to do a kettlebell front squat

Setup:

1. Kettlebell Placement (Single): Place one kettlebell on the floor in front of you.
2. Kettlebell Placement (Double): Place two kettlebells on the floor in front of you, just outside of each foot.
3. Grip: With a single kettlebell, grasp the horns with one hand in an overhand grip and "clean" the kettlebell up to the "rack position" with the bottom of the bell resting on your forearm and upper arm. With double kettlebells, grip each by the horns with an overhand grip and clean them up to the rack position, one at a time.
4. Rack Position: The kettlebell(s) should be held close to your chest, elbows high, wrists straight, and the bottom of the bell(s) resting on your forearms.
5. Stance: Stand tall with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.

The Lift:

1. Initiate the Squat: Keeping your chest up and elbows high, initiate the squat by bending at the hips and knees simultaneously, as if sitting back into a chair.
2. Maintain Upright Torso: Keep your torso upright and avoid leaning forward excessively. Aim to keep your hips as close as possible to directly under the weight.
3. Descend to Depth: Descend until your thighs are at least parallel to the ground or slightly below, if comfortable. Maintain a neutral spine and keep the kettlebell(s) close to your body.
4. Drive Upwards: Push through your heels to drive back up, extending your hips and knees simultaneously. Keep your core engaged and the kettlebell(s) stable in the rack position.
5. Repeat: Briefly pause at the top, and begin the next repetition.

Tips:

• Elbow Position: Focus on keeping your elbows high throughout the lift to prevent the kettlebell(s) from dropping forward.
• Core Engagement: Maintain a tight core and neutral spine throughout the entire movement.
• Foot Position: Keep your heels flat on the ground and ensure your knees track in line with your toes.