The BEST exercise to fix functionality and athleticism-Kettlebell 67-Double Front Squat

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[@JMac1778]

One of the best squat technique instruction videos! Mark is a great coach with a fantastic training philosophy.

[@denariusshekels]

“Abs on accident “ sounds like a good name for a exercise program.

[@mateosworld8280]

Alright 3 videos in and you’ve earned a subscriber. Well done. I see other channels I like but they don’t break down the basics like you or they don’t promote quick effective workouts. I’m a new father. And my sleep schedule is all off. And you have taught me how to get the basics down then bounce out. Thank you for your help.

[@MarkWildman]

Swings. Cleans and press, shield cast. You can work out 10 min a day and be plenty healthy if you have knowledge.

[@Sparrowhawk187]

Thanks Mark for all the good cues on proper form. Much appreciated.

[@mikedennett7206]

The most effective squat variation for function and athleticism. Next to clean and press, one of the greatest movements!

[@farstrider79]

And if you do Dan John's Armor Building Complex, you're doing all three!

[@odnilniloc]

An amazing channel that has rekindled my love of kettlebell training and imparted a metric ton of wisdom. Thanks Mark!

[@sevynn3970]

When I started doing double KB front squats august of last year, I lacked the flexibility to go past 90 degrees. I am now able to go full range and there are just so many aches and pains in my mid 50s body that have been fixed. One of my favorite exercises!

[@patrickcousins13]

Love this. I do a lot of sandbag work, including a lot of bearhug squats with the bag - allows super low movement and my low back is so much happier than in the days of heavy back squats.

[@strong_slav]

I love the double KB front squat as an accessory to my regular barbell back squat. I notice it works my core and stabilizing muscles so much, that it transfers well to some of those "weak points" in the barbell squat. Since I started incorporating the double KB front squat, I can barbell back squat much more without needing to use a belt. I think Dan John called the muscles the double KB front squat the "anaconda muscles." It definitely feels that way once you start doing them.

[@adamclark5259]

I appreciate that Mark shoots videos in work settings and while wearing jeans and workboots. Not only does it look awesome, but it sends a message: you don't have to be an athlete to benefit from exercise. It's for everyone who wants to live better. I'm a tradesman and I am always trying to convey this message to my fellows.

[@MarkWildman]

I worked my whole life you absolutely do not need $1 million gem or $100 pair of workout tights in order to work on your health and fitness every day. I specifically talk about stuff that I find useful for the working man so we do everything from a working man’s point of view. Thank you for watching.

[@stever7066]

Yep, as ever,exceptional tuition. Detailed and precise. Cheers.

[@kubenkain7169]

Thank you Mark.

[@user-uh3lr4bx8g]

The only channel which when suggested to me by the algorithm never fails to inspire me and I always learn something. Thank you @Mark Wildman!

[@jamesyoung4782]

Love your work Mark, thank you very much 💪🙌🏻😊

[@a.lame.username.]

The double front squat combined with the double half snatch or double clean and press is my go to exercise when i need to get back on track fast. Incredibly good!

[@cioran1754]

Combo cities... Is it .... Start.......dead_snatch up.....down to rack......squat.....swing_snatch up....repeat?

[@GY9944]

Mark: everyone should be able to squat deeper than me Me: 🥲

[@jopetite]

This came out just as my second Bells of Steel adjustable kettlebell got delivered! I’m so excited about the world of double kettlebells opening up! 😃

[@Stickycatface]

Just ordered mine! Can’t wait to try them out.

[@jasonwelsh417]

It will change your life

[@ralphnevill6171]

Love doing these and am looking forward to when you get to doing a video on overhead squats!

[@davidwagner9644]

The old Soviet Union plus Warsaw Pact Countires are the king of Olympic Style Weightlifting. Their training revolved around the front squat because it is the bottom position of the clean and snatch. If you watch old training footage, when they back squatted, it was the Tom Platz method, bar high on the shoulders, vertical spine and ATG. The Russians did clean, snatch, front squat, jerk, pushpress, Romanian Deadlifts, pullups, dips and kettlebells for conditioning

[@drunknnirish]

They also did an insane amount of drugs and they culled people by force genetically gifted for weightlifting. Basically the same as the modern day Chinese team.

[@huntergrant6520]

Im grateful to say i spend my day sitting

[@markspinello5015]

Good advice Mark. Thanks...

[@zaheersamuel6128]

i have learned so much from this mans videos .. trust me guys clubbells and kettles are way better than barbells and dumbells .. we all need agility, functionality and movement .. clubbells and kettles are the answer .. respect MW for intruducing this to me ..

[@MarkWildman]

Thank you for taking the info and doing positive action with it

[@guyblew1733]

Excellent training video 👍🏻👍🏻👍🏻

[@TheMcmota]

Great! Thanks, really thank you 🤜🔥🤛

[@144avery]

Okay okay okay, you've convinced me to buy that second kettlebell, dang

[@jaygibson5057]

I like the versatility.

[@blakethomas9029]

This exercise on a squat wedge is an amazingly effective workout

[@JN32006]

I will say that performing the squatting and lunging movements in Mark's 2H Club BOS Program has resulted in deeper double kettlebell front squats for me.

[@FiremanKevin]

Ugh. Been doing these with duel cleans and duel snatches since you posted the duel clean video. Thanks for keeping us honest 😅

[@BigHat83]

Double kettlebell clean/squat/press. Done without putting down the bells. Do in a pyramid, 12321 to start. Work up to 123454321. Then move up in weight.

[@tricillagirl7915]

That was good 👍

[@drunknnirish]

This is my choice for if you can only do one for the rest of your life.

[@ccclaw13]

This or swings, hmm

[@drunknnirish]

@@ccclaw13 That is a tough choice. Swings, overhead press, and double front squats are all in the conversation I just find the mobility benefits with squats are awesome. Although that is just speaking of kettlebells, I think if you really want to look at "the one" you would be very hard pressed to do better than the barbell clean and press (because it has a front squat in it unlike the kettlebell version).

[@bhismabakhai2320]

So full dkb clean and press id say is the best. Swing, clean, squat, press, and repeat.

[@drunknnirish]

@@bhismabakhai2320 The full clean and press including the front squat is just better done with a barbell due to weight limitations of the kettlebells, and the fact its really hard to catch a kettlebell clean mid swing and use the squat to power the bells up as you would in a barbell clean and press. Some movements are just better done with certain implements, while it can be done with kettlebells that doesn't mean they are optimal. I think with kettlebells it comes down to the ones I listed of swing, press, or front squat (keep in mind you will be doing at least one double clean on every set of press and front squats to get the bells up to the rack) and an valid argument can be made for any of them, I just pick front squats for mobility and over all systemic stress load. On a side note I have never seen someone who can heavy front squat not be able to do all the other kettlebell lifts but I have seen people who are very good at clean and press or snatch fail to be able to do heavy front squats.

[@cultofhercules]

another MW vid, another essential exercise i should practice every day for the rest of my life

[@fredgomez9234]

I"m bordeline obsessed wih this exercise😝😝🤗🤗

[@allengaible6436]

I need to prioritize these more as I definitely have that lean forward tendency. Gonna lower the weight on this movement and get it right!

[@Nicko42PA]

I would have abs on accident if i could stop drinking Guinness.

[@jordantheokay3168]

I've got 2 35lb bells and a 50lb bell. I'm 33 and am acclamating to exercise. I got it down with the dublbe 35s so next week sometime I'll pick up another 50lb bell. I'm already snatching the 50lb bell is sets of 3 to 8 per arm. I'm not going to do a dubble snatch that heavy but I think that I have enough reps in to start doing a 100lb front sqout though.

[@MarkWildman]

The goal with kettlebell snatch is to do the 53 pound for 10 minutes nonstop for a total of 200 reps without the kettle bell touching the ground.

[@xyzct]

Mark, for those of us who are saving up for kettlebells, but have dumbbells at our disposal, are dumbbells held in the racked position (i.e., front of shoulders) a reasonable substitute?

[@MarkWildman]

its different joint angle. if you have a really good front squat, its similar. but kettlebells are unique.

[@Grateful4toast]

How does this work with guys with hip replacements

[@pierre7002]

Can I do it with uneven weights as well if I don’t have two kettlebells of the same size?

[@stevekubien6680]

Not Mark but jumping in because this has been addressed in the past: yes, uneven weights are fine, so long as you do an equal volume of work with both sides (equal sets of the heavier weight on left and right). Just switch between sets. Your core will love/hate you.

[@mahiromerovic370]

Can I do this with offset weights, I have one 16Kg one 20 Kg and one 24 Kg? Thanks for all the videos, You're the best.

[@scottallen2190]

"Abs on accident" Yes please!

[@lafonz36]

would this work with two different weights

[@chicagoradtech]

Yes. Just do x amount of reps and set them down and switch hands.

[@andlex7334]

This (double front squat) vs single side rack front squat - should I prefer one to another or alternate/mix them both into my workouts? I mean i can obviously load double front squat more, e.g. 32kg per hand = 64kg total load, but in terms of core it works mainly frontal plane, obliques not so much? Whereas if i go single sided, i get much(?) more obliques activation, but it has to be less (total) weight, say 32kg single kb, the heaviest i've got (and i'm not even sure i could handle much more than that single-handedly).

[@Chiburi]

Mark, you can’t squat lower than that unless you grow longer femurs. Your knees aren’t holding you back, that is your full range squat. The proportions of your leg bones decide if you can squat ’tailbone to grass’ or not.

[@MarkWildman]

K

[@Chiburi]

@ But seriously 😄 How are you supposed to squat deeper? Unless you shorten your tibia or lengthen your femurs, you’re not going deeper. What’s the point of saying everyone should be able to squat deeper than you, when that’s determined by individual anthropometrics!

[@kevinomahoney]

That flange mace has seen better days.

[@antonomaseapophasis5142]

The U.S. Army uses a hex bar Deadlift as a test element in the Army Combat Fitness Test. I am going to assume it is a well-thought out program to test the most important aspects of fitness. I have no interest in acquiring barbell etc.. Will this do in lieu of the hex bar Deadlift?

[@cioran1754]

Get down, get tall, get abs ON accident, get your coat, get a life, get real , get up early, get those boats, get over it, get SOME

[@iChefTheImpossible]

What about the dreaded butt wink issue?

[@MarkWildman]

kettlebells are different than barbells. you should eventually be ably to sit down and stand up on the ground with this squat.

[@entityofgoodness7911]

Knee injuries such as? Meniscus tears...?

[@bobbullethalf]

What about people that have had total knee replacement. They have always said that you should not squat deep.

[@JN32006]

Then don't squat as deep. Do what you can do. A shallow squat is better than no squat.

[@jayong33]

Question for Mark & community: How does the double KB front squat compare to a single KB front squat or uneven double KB front squat? I have a range of KBs from 16-24 kgs, but I don’t have two of the same. I imagine there would be more cross-bracing and therefore more core activation (abs by accident!). Any real drawbacks compared to the double KB front squat with equal KBs?

[@Accountank]

Squatting with a single racked KB requires greater cross-body stabilisation while double KB should provide more balance and allow you to move more total weight in each rep without falling over, and more total weight is a good thing. You could think of e.g. a single racked 20kg KB as being a very uneven double KB movement, with 20kg total... 20 on one side and 0 on the other... It follows that if you added 16kg to the other side, you would have a less uneven double KB lift of 36kg total with 20 one side and 16 the other. So there's nothing fundamentally wrong with doing these uneven weights if you don't have matched weights, but I would suggest matching as close as you can (eg 18/22 is a better pair than 16/24). If you're going to work with uneven pairs, make sure you always alternate the L/R sides you are working on between sets, for example 18/16 one set, 16/18 the next. Just the same as if you were working with a single kb which you could think of as a double that's e.g. 16/0 one set and 0/16 the next :)

[@drunknnirish]

If I am doing singles it’s the goblet squat because I’m doing them as a warm up or weighted mobility. I personally see no benefit to do single rack squats. I don’t put too much stock into the fact your abs work harder because an offset load. Anyone can do this drill of doing a single sided 32kg then doing doubles and see which one requires you to brace harder. Also the double or any other heavy front squat is the single best upper back building movement you can do which intern makes everything else easy most of all overhead lock out movements like the press and snatch.

[@honestlifter]

Just a quick question when you say “don’t put your knees in front of your toes”. Hasn’t that be debunked for the majority of healthy humans? Example: Olympic lifters and even the “knees over toes guy” My experience has been that not worrying about the toes has really strengthened my knees.

[@MarkWildman]

the cue is about spinal alignment. you can translate your knees forward after you can get your tailbone to the ground

[@jacobcarrick1182]

💣💣

[@sheryl3268]

Advice on how to pick the weight of my "single set of double kettlebells to last whole life?"

[@MarkWildman]

Buy wildman adjustable bells from bells of steel. Now you will have 41 weights per bell. That will keep you in training… forever

[@sheryl3268]

@@MarkWildman Oh, is that what you meant in the video? I thought you meant one weight, lol. Thanks!

[@gerdsiebern9648]

💪💪💪💪💪💪💪💪💪😉

[@VosperCDN]

Man, that side effect .. worth doing these just for that.

[@JEKYLLHYDE123]

Oops accidentally got abs 😂😂

[@MarkWildman]

If you didn’t, you probably did it wrong

[@violentpixelation5486]

💯🤜🤛🔥