BackLibrary
Appears in642 Workouts*

Kettlebell Clean-Grip Swing Front Squat

Swing to squat! Power your core & legs with this dynamic kettlebell exercise. Build strength and coordination.

The Kettlebell Clean-Grip Swing Front Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: kettlebells.

Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Kettlebells
Kettlebells

Kettlebell Clean-Grip Swing Front Squat Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Kettlebell Clean-Grip Swing Front Squat Variations and Alternatives

How to do the Kettlebell Clean-Grip Swing Front Squat

Kettlebell Swing Clean Grip Front Squat

Positioning

1. Starting Position:

  • Stand with your feet shoulder-width apart.

  • Hold the kettlebell by its handle with both hands using a clean grip (palms facing each other).

  • Allow the kettlebell to hang in front of you, arms extended and relaxed.

Movement Instructions

  1. Swing the Kettlebell Back:

    • Bend slightly at the knees and hinge at the hips to swing the kettlebell between your legs.

    • Keep your back straight and core engaged as you swing the kettlebell back.

  2. Initiate the Swing:

    • Forcefully drive your hips forward while standing up straight, allowing the kettlebell to swing up to chest height.

    • Use your legs and hips to power the movement, not just your arms.

  3. Clean Position:

    • As the kettlebell reaches chest height, rotate your wrists so that your palms face you and the kettlebell rests on your forearms.

  4. Squat Down:

    • With the kettlebell in the clean position, engage your core and lower your body into a squat.

    • Keep your chest up and back straight, ensuring your knees stay behind your toes.

  5. Return to Standing:

    • Push through your heels to stand back up, returning to the starting position with the kettlebell back at your chest.

  6. Repeat:

    • Perform the exercise for the desired number of repetitions, maintaining control throughout the movement.

Tips

  • Focus on maintaining a neutral spine and keeping your core tight throughout the exercise.

  • Start with lighter weights to master your form before increasing the load.

  • Ensure you are comfortable with both the kettlebell swing and squat movements individually before combining them.

Kettlebell Clean-Grip Swing Front Squat FAQs

What muscles does the Kettlebell Clean-Grip Swing Front Squat work?

The Kettlebell Clean-Grip Swing Front Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Kettlebell Clean-Grip Swing Front Squat?

Kettlebells.

Is the Kettlebell Clean-Grip Swing Front Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Kettlebell Clean-Grip Swing Front Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Kettlebell Clean-Grip Swing Front Squat variations and alternatives?

Similar exercises include the Barbell Clean-Grip Front Squat, Kettlebell Atla Swing, Kettlebell Clean & Push-Press and Kettlebell Clean-Grip Overhead Swing Front Squat Press.

Training calculators

Work out the numbers behind your training before your next session.