Unilateral Front Rack Squat

Instructions

1. Stand tall with your feet about hip-width to shoulder-width apart.

2. Hold a kettlebell in a front rack position on one side, with the bell resting near your shoulder and your elbow angled slightly forward.

3. Begin lowering into a squat by bending your knees and hips at the same time.

4. Sit your hips back and down as you lower.

5. Pause briefly at the bottom if instructed.

6. Push through your feet to stand back up.

7. Return to a tall standing position without leaning backward.

Common Compensations

• Do not let the kettlebell drift away from your body.

• Do not let your elbow drop too low if that causes the front rack to collapse.

• Do not let your knees cave inward.

• Do not lean excessively to one side because of the uneven load.

• Do not let your chest collapse forward at the bottom of the squat.

• Do not rush the lowering or standing phase.

Extra Info

• You should feel this mostly in the quads, glutes, and core.

• You may also feel the upper back, shoulder, and obliques working to control the uneven front rack load.

• The single-sided kettlebell position adds an anti-rotation challenge, so staying upright is part of the exercise.

• The goal is to keep the kettlebell stable while performing a controlled squat.

• You should not feel sharp pain in the wrist, shoulder, low back, hips, or knees.