Kettlebell Swing to Front Squat

How to: Kettlebell Swing to Front Squat

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:Hinge, Squat

Equipment:Kettlebell

Trainer:Chontel Duncan

1. Begin standing and hold a kettlebell directly in front of your body, with arms extended and kettlebell by your legs. Plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
2. Inhale and brace your core. Slightly bend your knees and maintain a fixed knee angle, drive your hips back to hinge forwards from your hips and allow the kettlebell to gently swing backwards between your legs.
3. Exhale as you use your glutes and hamstrings to extend your legs and hips to swing the kettlebell forwards and upwards to shoulder height. Ensure that your glutes and hamstrings power the movement and you are not lifting the kettlebell with your arms and shoulders.
4. Inhale. Bend your knees slightly and maintain a fixed knee angle, drive your hips back to hinge forward from your hips, allowing the kettlebell to gently swing backwards between your legs.
5. Exhale. Push through your heels to extend your knees and hips to return to a standing position. At the same time, bend your elbows to bring the kettlebell in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
6. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees are in line with your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.
7. Exhale. Push through your heels and extend your knees to return to the starting position. You should feel the weight going through your glutes and quads. Inhale as you extend your elbows and hinge at the hips to lower the kettlebell between your legs to continue the movement. Repeat for the specified number of repetitions or time.