Q: Why do Double Kettlebell Racked Front Squats?

A: Cause you hate yourself….

Personal Opinion:

These are the hardest F-ing Skwaats in the world.

And they might be the best.

This is paraphrased:

These FORCE you to “lock down” the core in a way that no other squat does.

And in a world full of ~~duck butt~~ lumbar hyperextension/ overarching and butt wink these are one of the best instant remedies for BOTH of those.

Why?

Cause to handle the bells well you MUST stay in a perfect NEUTRAL spinal position which means the core is 100% activated and acting as a corset…

You know, the way the core is meant to work?

Because you’re spine and pelvis are neutral (“pillar” position) and locked in you’re going to use your glutes.

Checklist:

Ribcage Locked Down
Glutes on (Floor “Spread” with the Feet)
Core on

Squat probably gonna look good.

It aint that hard folks.

Coaching Stuff For the Double Kettlebell Racked Front Squat:

Ya Gotta Be Able to Clean the Kettlebells into the racked position:

Or have a superfriend to hand you the weights.

But none of that getting weird to get em up stuff <—if you’ve done or seen it, you know what I’m talking about.

Protect The Ribcage With the Elbows:

Don’t “rest” the bells on the forearms by flaring the elbows out.

Keep the elbows TIGHT to the ribcage at all times.

Cycle Your Breath at the Top (or at least 3/4th the way up):

Get a breath in nice “deep”/ diaphragmatic breath in at the top to help you brace your core and KEEP IT.

*this does NOT mean over-breathe and try to force as much air in as possible.

In my experience: If you do take in too large a breath, I think you’ll find it’s too much pressure in the anterior core, you’ll want to flare the ribs .

Just a good, solid, deep breath is enough.

As always DO NOT BREATH OUT IN THE HOLE.

Generally, I say “cycle” (breath out ONLY as much as necessary, and pull more air in) your breath at the top.

But if you’re using the “power breath”, a short, quick, powerful breath out 3/4th of the way up, I think you’re good. <—-it’s the type of breath you see good KB users take at the top of a KB Swing. Hard, but concise, through the nose

Breathe like this guy does: