Elite Physique The New Science of Building a Better Body

Front Squat
It is common to see high-level athletes perform a front squat with a barbell across
the clavicles and elbows held high. However, that version requires more wrist mobility
than most lifters have. Holding two kettlebells in the rack position is usually a much
better option.
HOW TO DO IT
SQUATS
1. Hold a kettlebell in each hand against your chest, with the elbows bent and held
close to the sides (see figure a).
2. Push your hips back and lower yourself as far as you can while keeping your
lower back in its natural arch and elbows tucked tightly to the sides of the trunk
(see figure b).
3. Push back to the starting position and repeat.
a
b
ADVANTAGES
• You can sit back more and therefore maintain a more vertical torso.
• The front squat is often a better option for taller athletes than the back squat.
• Using two kettlebells instead of a barbell reduces strain on the wrists.
COACHING CUE
As in the back squat, the weight must stay over the middle of the foot. That means
your torso will be more upright.
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