Front Squat (Double KB)

Squat

Corrective

Level: 3

Target Action: Dynamic

Assistance

Kit: Kettlebell

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Front loading with a Dumbell is a positive constraint that draws out optimal lumbo-pelvic control forcing the lower body to organise around a stable lumbar spine.¬†The Double Kettlebell Squat is a direct complexity progression from the Barbell Goblet Squat and the final level in the Corrective Theme.

Load will inevitably drop from Barbell to Kettlebells but here we are more interested in testing competency and laying a mobility and flexibility platform for the Front Squat. The addition of glenohumeral external rotation in this Kettlebell variation adds challenge to the shoulder position seen in the Barbell Goblet Squat and is one step closer to the full front rack seen in Front Squatting with a barbell. This Kettlebell variation requires the wrists remain in a low-stress, neutral position making sufficient glenohumeral external rotation and flexion (elbows up cue) an effective and achievable cue for those needing more shoulder range of motion.

Squat variations form a cornerstone of many strength programmes as a potent stimulus for neuromuscular adaptation. With such potency comes great necessity for technical perfection if we are to have the maximal positive effect on complex sports skills and cap the potential downsides from poor technique. The technical model for squatting in the SSOS is derived from our technical model for vertical plyometrics.

The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.