HEAVY KETTLEBELL TRAINING IN DEPTH : Front Rack Kettlebell Squats

www.kbmuscle.com In this in depth video, I talk about the differences for heavy kettlebell training and how the racked front squat can be adjusted.
I could care less about squatting over 500lbs with a barbell ever again. In fact I never want to do that. There's no need for it in for my lifestyle
These differences really change the muscles worked for the front squat and how people adapt them to do more or less reps.
if you like this you may like my TRANSFORMER SQUAT WITH DOUBLE KETTLEBELLS.

[@regwong9716]

Good video, totally agree. I generally prefer to do them with elbows close (close to torso) because you maximize the advantages of the kettlebell rack position, which is a unique loading in and of itself. Doing front squats that way makes it more of an overall structural integrity/trunk strength development situation. I think there are plenty of other tools (Barbell etc.) where you can create the same feel of the "elbow flare version". Yes you might give out the rack position before you feel your legs but it really is more of a full body lift in my opinion. If you want more quad burn there are always other variations you can do. The most I have done was double 48kgs held in that position for 5 and double 40kgs for I think 12. I used to do plenty of heavy ATG high bar squats and they really are a different beast, the KBs are very challenging. I think Donnie Thompson the champion powerlifter himself mentioned he mostly used the pair of 40kgs only for his assistance work. I actually think its not as commonly done for high reps because it just sucks haha! Never really do the elbow flare, I think also if you are training for a bigger press its best to stick to similar position so you develop the stability carry over for it. It should be treated as a different full body lift instead of "just another leg thing".

[@matthewhawke8902]

Just out of curiosity how much were you back squatting? Not asking to have a pissing contest or anything, just curious what weight you were at with the bar where the kettlebells still gave you a run for your money. I've used both and I agree the kettlebells "feel" heavier than a bar at the same weight.

[@pricerowland]

I remember years ago seeing a Brian Alsruhe video (strongman coach) where he talks about how at heavy loads the point of failure in squats/deadlifts is almost always how strong your trunk is. This is a really good demo of that.

[@brentrobinson6456]

Super explanation Thanks. We will work on that tomorrow morning.

[@kettlebellmusclegain]

Happy it helps

[@Harma224]

Dude WHAT A DIFFERENCE! Just tried it with some heavy ones and with the elbows flared out is soo much easier and natural. The other way was so hard and un-natural. I’d always be getting pulled forward off center of gravity. Thank you so much!

[@kettlebellmusclegain]

Welcome.

[@Riddick24able]

I Love your Content!

[@kettlebellmusclegain]

I appreciate that

[@zborro92]

Absolutely, can confirm. Being 6'3 sometimes I feel easier even breathing by bringing the kb in the "shelf position", this let me to do more reps, as you said, and feel more comfortable (and less strain on the back too, which is not bad at all) Anyway, wonderful beard Joe, mine keeps growing turning to the left, moreover my wife prefers me with it shorter so I can only admire others and being secretly jealous 😜

[@kettlebellmusclegain]

Lol

[@destanicollins6303]

Thank you! Great video

[@kettlebellmusclegain]

You're welcome

[@georglehner407]

Great tip. Currently training with double 28s and exactly that issue is coming up

[@kettlebellmusclegain]

Cool

[@kettlebellmusclegain]

Thanks

[@freedomcast8928]

Awsome vid Your a beast ! Recently started FSQing again starting slow 3x4 with the goal this cycle of 5x5 with 32KGs. What do you feel are the carry over effects as to athletics compared to traditional back or barbell FSQs which obviously incorporate higher loads ? Lower loads with KBs but theres 2 weights in different positon, especially when held in the traditional elbows down rack..

[@kettlebellmusclegain]

Loads different torso and arm work at the same time. 135 lbs of kettlebells in front rack will feel very different than 135 lb barbell in front squat. Who ever says they can't feel the difference are crazy.

[@noosphericaltarzan]

Do you think placing overhead squats before front squats in a progression for a particular weight would provide the mobility to make that rack position easier as you advance to the heavier kettlebells? I have struggled a little bit with this but have not wanted to use that other position. I have noticed that any weight I can easily ohs is a weight I don’t have this problem. I am unsure if accumulating ohs volume at the weights I can ohs will translate to better form in front squats in weights that I cannot ohs, however. Maybe I am just overthinking it too.

[@sterlingsimmons5604]

Thanks

[@kettlebellmusclegain]

Welcome

[@TheBukester]

Hello Joe - just started DFW yesterday and my front squats deteriorated over the 30 minutes. I'll be honest - I am a little confused by the video. I should have the elbows lifting the bells more to stabilize the bells better ? But they shouldn't really flare out to where the arms are parallel to the ground ? The vertical arms you do in the beginning do not work - I can attest :). I will play around later to get some muscle memory going as to how get the form down. One advantage I felt with more vertical arms was I felt tighter and my legs did all the work. But over 30 minutes, the arms keeping the bells "in" started to fail. When I did the more elbows out - I felt more stress on my shoulders that I was destroying doing the CP ladders! A bit of a mess but I have a plan. In fact your Classic Press vs Push Press vs Jerk is what got me here to your group. Very good video and will help me a lot as I kind of calibrate what I have left in my shoulders. I am using 20kg bells which is maybe slightly more than I should for the first week but I like it. Its hard, not easy. Good stuff. Thanks.

[@kettlebellmusclegain]

Very welcome and yes a lot of people trade positions for certain lifts.

[@Livesinashack]

I progressed from goblet squatting a 24kg to using two 20 kg bells today. I was surprised it's actually a comfortable way to squat. But getting them off the floor was the tough part because I'm not that strong yet.

[@kettlebellmusclegain]

This is One reason kettlebell training make s you strong all over you have to get them to many positions unlike barbell where they're on racks and stands For many starts and finishes Of exercises.

[@duchaneaux]

I wondered about this. My elbows flare when I'm vertical in the double kb rack without even thinking about it. I tried bringing them into the torso like when gireviks rest (but I'm vertical), but as I squat, the elbows just can't help but flare out to support.

[@kettlebellmusclegain]

It's ok. Just make the best connection you can.

[@johnstephenmurphy546]

I always find kettlebell front squats humbling 🥵

[@kettlebellmusclegain]

As they should be

[@shantanusapru]

I'm not sure I agree with your verbal & visual cues/explanations. First of all, there's a difference between elbow flare & elbow elevation -- the former means the elbows are moving laterally, thus losing the lat connection/activation, while the latter means the elbows are moving slightly upwards while still maintaining the lat connection/activation. The latter is ok; the former is not. Second, if one interprets your cues to actually mean the elbows are to move laterally & outwards, then that will place the shoulders in unnecessary internal rotation, and with weights that isn't a good position to be in, long term shoulder health-wise... So, in general, no, I do not agree with your advice; at least not how it's presented in this video...

[@kettlebellmusclegain]

Not true. Lats control stability in shoulder joint via connection to the humerus . Lat activation can be at all time with elbows in any position. Hence in overhead position. That's why my last are so strong and I'm very good at overhead squats. If people don't know how to activation lats in isometric positions that's something they need to work on. But not the subject of this video

[@kettlebellmusclegain]

Also not true about lateral and internal rotation. If this happens the kettlebell weight is resting more ON THE SHOULDER ITSELF, WITH VERY LITTLE STRESS ON THE JOINT . Similar TO A BARBELL ON THE BACK . you may be overanalyzing;)

[@shantanusapru]

@@kettlebellmusclegain "Also not true about lateral and internal rotation. If this happens the kettlebell weight is resting more ON THE SHOULDER ITSELF, WITH VERY LITTLE STRESS ON THE JOINT . Similar TO A BARBELL ON THE BACK . you may be overanalyzing;)" --- Hmm....You have a point reg. the wt location.

[@shantanusapru]

​@@kettlebellmusclegain "Not true. Lats control stability in shoulder joint via connection to the humerus . Lat activation can be at all time with elbows in any position. Hence in overhead position. That's why my last are so strong and I'm very good at overhead squats. If people don't know how to activation lats in isometric positions that's something they need to work on. But not the subject of this video" --- I'm afraid I disagree. That is an end-range of motion issue, not a mid-range of motion issue, which is what happens when one loses the 'tightness' i.e. abducts the shoulder/humerus...Agreed that the lats can be (& are) activated at any & all positions, both static & dynamic, but my point was about relative effectiveness...which is lower when the arm is abducted in mid-range. It is alright if the arm is adducted or fully abducted to end range. If one is performing front squats with such heavy wts as to need to partially abduct the arms then perhaps they're not ready for those wts (at least lats-wise). As I suggested, a better position/solution would be move the elbows forward & upwards just a little bit - this maintains the high humerus adduction & thus the lats can act as stabilizers more effectively...

[@kettlebellmusclegain]

You can disagree that's fine. This is what I've done since 2009 and the reason I am the way I am, strong and super mobile strong shoulders. . also no where is this end range