Exercise guide
Kettlebell Double Rack Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This front-loaded squat variation heavily taxes the anterior core and upper back while building exceptional lower body strength and stability. The double rack position forces the torso to remain upright, shifting significant emphasis onto the quadriceps and abdominal wall.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Clean two kettlebells to the 'rack position,' holding them against your chest with elbows tucked tight and knuckles positioned under your chin.
- Set your feet slightly wider than shoulder-width apart with your toes pointed slightly outward.
- Engage your core and pull your shoulder blades down and back to create a stable shelf for the weights to rest on your forearms and biceps.
How to do it
- Inhale deeply into your belly and begin the descent by sitting your hips back and down while keeping your chest tall and elbows tucked.
- Lower until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes and do not cave inward.
- Drive through your mid-foot and heels to return to the starting position, exhaling forcefully as you ascend.
- Maintain a controlled tempo, taking 2 seconds to descend and 1 second to drive back up.
Form checklist
- Keep elbows tucked tight against the ribs; do not let them flare out or rest on your hips.
- Maintain a neutral spine and avoid rounding the upper back under the weight of the bells.
- Keep your heels glued to the floor throughout the entire movement.
- Ensure the kettlebells stay 'racked' high on the chest and do not slide down toward your midsection.
Pro tips
- Imagine 'zipping up' your core to prevent the kettlebells from pulling your torso forward into flexion.
- Squeeze the handles hard to increase full-body tension and improve shoulder stability during the rack.
- Focus on 'tearing the floor apart' with your feet to maximize glute engagement during the ascent.
Make it harder
- Add a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
- Perform 1.5 reps by squatting to the bottom, rising halfway up, returning to the bottom, and then standing fully.
Frequently asked
- What muscles does the kettlebell double rack squat work?
- The kettlebell double rack squat primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the kettlebell double rack squat?
- The kettlebell double rack squat uses kettlebell.
- Is the kettlebell double rack squat good for beginners?
- The kettlebell double rack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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