The double kettlebell front squat is a great exercise for strengthening the lower body, particularly the quads, hamstrings, and glutes. The double kettlebell rack squat is a fantastic squat variation to use when you find that your upper body can no longer hold the weight for a goblet squat that your lower body can handle. It’s significantly easier to hold two moderately size kettlebells than it is to hold one kettlebell.
You need two kettlebells to perform this exercise.
The double kettlebell front squat is a great option for women who are looking to master the basic squatting movement pattern, and are looking to develop the strength, mobility, and technical proficiency to be able to perform more advanced squatting variations with the barbell. In some instances, the double kettlebell rack squat might be too advanced for women who are just beginning to strength train. If this is the case, you might prefer to start with the double kettlebell box squat variation (squat/sit down on a bench/box, and stand back up) as it is slightly less technical. Beginners might perform 2-4 sets of 6-12 reps of the double kettlebell rack squat. Once beginners can perform 12+ reps with good form, they can move on to more advanced progressions of the double kettlebell rack squat.
Beginners who are comfortable with the double kettlebell rack squat exercise can choose to perform negative double kettlebell rack squats where the lowering phase to each position is increased to 3-5 seconds. This trains the muscles eccentrically. You can also perform the pause squat variation, pausing for 3-5 seconds in each position, or you can combine the negative and pause squat variations.
Women who are comfortable with the double kettlebell rack squat can choose to perform negative double kettlebell rack squats where the lowering phase to each position is increased to 3-5 seconds. This trains the muscles eccentrically. You can also perform the pause squat variation, pausing for 3-5 seconds in each position, or you can combine the negative and pause squat variations.
Intermediate lifters who have mastered the double kettlebell rack squat can use this exercise as a specific warm-up to prepare their body for any barbell squatting variations. The double kettlebell rack squat can also be included as part of a HIIT circuit. This exercise can also be used in workouts that are done in de-load weeks, during recovery workouts, or as part of a workout finisher on lower body days. Lastly, double kettlebell rack squats can be done in between sets of upper body exercises as a way to increase the overall squatting volume over the course of the week.
Advanced lifters can use the double kettlebell rack squat in their workout program the same way as intermediate lifters.
There are many double kettlebell rack squat benefits. How a woman chooses to use this exercise is highly dependent on her overall technical ability and experience, her reason for using the exercise, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general double kettlebell rack squats can be used to do any or all of the following:
Video Transcription:
The double kettlebell rack squat is a fantastic squat variation to use when you find that your upper body can no longer hold the weight for a goblet squat that your lower body can handle. It’s significantly easier to hold two moderate size kettlebells then it is to hold one kettlebell. For example, I have a 26 in each hand and this is easier then holding on to a 53.
You are going to get the two kettlebells up like this (if you are not comfortable cleaning in this position, you can have someone hand them to you), you are going to clasp your fingers together you’re going to get your feet a little wider than shoulder width apart. As I discussed before everybody’s squat form is going to look a little bit different based on their limb length, their training history and any limitations they might have. Once you are here you’re going to brace your core take a big deep breath in blow your air out get your rib cage down get a breath in. That’s a double kettlebell rack squat.
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