Exercise Facts
| Movement Pattern | Core Stability, Squat |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back |
| Equipment | Kettlebells |
| Environment | Gym, Home |
| Skill Level | Advanced, Intermediate |
| Series | Kettlebell Power Series |
Overview
The Kettlebell Front Rack Squat is a powerful full-body exercise that builds lower-body strength while demanding core stability and upright posture. Holding kettlebells in the front rack position challenges your midline and forces your body to stay tall throughout the squat — a perfect combination of strength, balance, and control.
To perform, clean two kettlebells into the front rack position, elbows slightly forward, wrists neutral, and core braced. With feet shoulder-width apart, descend into a controlled squat, keeping your chest lifted and heels grounded. Push through your mid-foot to stand tall, maintaining core engagement and balance.
This movement targets the quads, glutes, hamstrings, core, and upper back, while also strengthening grip and shoulder stability. It’s an excellent alternative to the barbell front squat — easier on the wrists and more forgiving on the joints, yet equally demanding on the trunk.
Common mistakes include allowing the elbows to drop, rounding the lower back, or letting the heels lift off the floor. Cue “elbows high,” “brace before you move,” and “drive evenly through both feet.”
In Relentless Bravery Fitness, the Kettlebell Front Rack Squat represents strength under control — the ability to stay composed and stable while carrying load in front of you, both physically and mentally.
This exercise can be used across multiple goals: 5×5 for strength, 3×10 for hypertrophy, or EMOM sets for endurance and control. It’s a versatile addition to any hybrid or HYROX-style program.
Setup (Steps)
Clean two kettlebells into front rack; elbows forward, wrists neutral, core tight, and stance shoulder-width apart.
Execution (Steps)
Brace, descend into squat keeping chest up and heels grounded; drive through mid-foot to return to standing.
Coaching Cues
“Elbows high.” “Brace the core.” “Drive evenly through your feet.”
Common Faults & Fixes
Dropped elbows → improve rack mobility and tension.
Rounding back → engage lats and brace before descent.
Heels rising → adjust stance width and improve ankle mobility.
Programming Ideas
5×5 for strength, 3×10 for hypertrophy, EMOM 5 reps for control.
Variations
Single-arm front rack squat, goblet squat, alternating racked squats.
Regressions
Goblet squat or bodyweight squat.
Standards & Competition Notes
Hips below knee line at bottom; elbows in front of torso; full extension at top.
Safety Notes
Maintain upright torso; avoid collapsing elbows or bouncing at depth.
