The Double Front Squat is a similar movement pattern most commonly performed with a barbell. In my opinion the Double Front Squat is a valuable exercise in any athletes or everyday person’s training arsenal.
The Double Front Squat is an excellent lower body conditioning exercise that will build fantastic posterior chain strength and muscular endurance as well as core conditioning and power.
1. Stand with your feet shoulder width apart. Clean two kettlebells into the rack position. Clasp the fingers so the kettlebells are locked in position. Relax the arms with the shoulders positioned back and down.
2. Sit back onto your heels lowering yourself to the ground, moving your hips backwards as if sitting in a chair. Remember to keep the back straight with the chest held high.
3. Descend into the lowest squat possible aiming to get your hamstrings touching your calves. (See Fig. 1)
4. Keeping your weight onto your heels, drive the hips upwards fully extending the hips and knees until a lockout is achieved. Repeat the movement from point 2. (See Fig. 2)
To ensure your safety and stability make sure your abdominals are drawn in, and your glutes are tense throughout the full range of motion.