Why Is The Double KB Front Squat So Hard… AND…

… so darn valuable?

Interesting question, eh? (Or, n’est pas, as Les Francias parlez…)

Many people think that the only way to get your legs really strong
is to squat with the barbell.

So they spend lots of time loading up the bar, bending over… Uh…
I mean… “squatting”…

Then they wonder why they struggle with a pair of KBs held in
the rack.

 

The simple fact of the matter is, in a double KB FSQ, you have
to have great ankle, shoulder, and thoracic spine mobility and
have great spinal and pelvic stability, in order to maintain your
alignment.

And you have to have great core strength to perform it correctly.

If you’re missing one or more of those, then you’ll more than
likely dump the KBs on the ground as they peel themselves
out of your rack.

(Shoot – I remember going to my RKC – being able to barbell
Front Squat in the high 300s for multiple sets and reps, and
struggling with a pair of 32s.)

The good news about the double KB FSQ is that if you’re missing
any sort of mobility, stability, or core strength, just by training
the lift, you’ll regain all three qualities.

Makes for a worthy training program.

Here are 3 reasons why the double KB FSQ is so beneficial:

1. The KBs make up for any lack of reflexive stability you
might have.

Having trouble getting down into the bottom?

Put a pair of KBs in the rack and almost instantly you can go
lower.

Why?

Because holding them in the rack facilitates a reflexive
contraction of your core musculature.

This reflexive contraction increases the stability of your
spine and pelvis, allowing the deep abdominal stabilizers
and the stabilizer muscles of the pelvis to hold the joints
in their proper positions and allowing the larger prime
movers, to do their jobs –

Which is moving the limbs instead of aiding in joint stabilization.

This results in a deeper squat because of the now greater use
of the leg and hip muscles.

(This doesn’t happen with a traditional barbell squat.)

2. It trains core strength.

I just mentioned the increased reflexive core stability.

But when you train the FSQ, you should flex your abs and
learn how to breathe with them somewhat flexed.

(Called “breathing behind the shield.”)

This isometric contraction improves abdominal strength
and strength endurance, especially as you either increase
the volume or the size of the KBs.

Because you’re literally “forced” to stay upright or you
dump the KBs, the muscles along your spinal column
are trained hard as well.

3. It trains your leg musculature – HARD.

Even with the lighter weights, the double KB FSQ trains
your leg muscles – hard.

This is because the upright motion forces your ankles
to move through a greater-than-barbell-back-squat range
of motion, and therefore stretches the calves and quads
to a greater-than-normal/used-to degree.

This is obviously more work than your leg muscles may
be used to.

Some might read this and dismiss this point.

Consider this: Donnie Thompson, world record holder for
the all-time biggest total in powerlifting, “only” used a
pair of 40kg KBs and did sets of 8 with them.

For him, that was “enough.”

Sure, there are more, like the metabolic component.

(The double KB FSQ is a powerful fat burning and conditioning
exercise.)

However, it’s not just good enough to know why the double
KB Front Squat is so beneficial.

You have to know how to perform it safely and correctly
to reap all it’s benefits.

There are 6 cues you must use to fully reap the rewards of
the double KB FSQ.

That’s why I cover them in painstaking detail in the “Kettlebell
STRONG!” DVDs and cover the most common mistakes and
fixes in the accompanying book.

For strong legs and a strong body, learn how to properly
perform the double KB Front Squat here.

Talk soon.

Geoff

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