How To Add The Front Squat Into Your Program

We’ve been on a roll this week with the “super” exercise –

The Double KB Front Squat.

(If you capitalize it it has more importance ya know.)

Lots of great emails about it too.

Here’s an email from Josh which stirs up some ideas –

“Quick couple of questions for you. My first is, how
could I combine KB DFSQ with barbell back squat? I love
both KB DFSQ and the barbell squat. Is there a way to
train both of them? My second question is how can I program
the DFSQ? I’ve been doing the Strong program with clean
and press and was wondering if I could use the same
programming guidelines with the DFSQ? Any advice would
be appreciated.”

Ok, lots of good ideas for us all in those two questions –
thanks for asking them Josh.

So, here we go:

1) “Is there a way to train both the DFSQ and the BSQ
(BSQ = Back Squat or traditional barbell squat)?”


Here are 2 ways (not the only ways) that come immediately
to mind:

a) Squat twice a week – one DFSQ with relatively higher
volume – 25+ reps a week and then train your BSQ with a
lower volume – around 10 reps or so.

b) Use blocks of DFSQ and BSQ – 3 weeks of one followed
by 3 weeks of the other. Rinse and repeat.

Next up:

2) “How can I program the DFSQ?”

Depends on your goals.

Heavy and low reps for pure strength.

Moderate loads and moderate to higher volume for muscle

And moderate loads short rests for conditioning, although
there are better exercises for conditioning. Ballistics
come to mind here. Of course you can combine the two
into complexes.

And finally:

3) “Could I use the same programming guidelines from
“Kettlebell STRONG!” on the press for the DFSQ?”

In a word, YES.

There’s something really amazing about the DFSQ.

It’s an amazingly hard, yet amazingly forgiving exercise.

(You think I can overuse the word “amazingly” any

Meaning, most people find it tough because it uses all
the right muscles the way they’re designed to be used
in while squatting (in most cases) and that requires
a lot of energy and effort, because we are so well-

This means that it is actually:

a) Good for us – it makes all the right things work
which means it actually builds you up


b) Because it’s good for you, it makes everything
work better – the way it’s designed to – which makes
EVERYTHING else work better, stronger.

Which is why I wrote yesterday about the DFSQ making
your press improve, without pressing.

And those are things that are cannot necessarily and
always be said of traditional barbell exercises, like
the BSQ.

That’s why for the average non-competitive athlete
the DFSQ is superior to BSQ.

Especially when you use the cues and techniques I teach
in “Kettlebell STRONG!”.

Talk soon.


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