A great functional leg strengthener that encourages good spinal alignment

  1. Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women
  2. The starting position involves standing upright with the kettlebells gripped in both hands in front of you. the grip should allow the kbs to rest on the back of the forearms, chest and shoulders
  3. Begin the front squat by bending at the hips and knees, maintaining straight neutral spinal alignment by pushing the bum backwards, leaning forwards at the hips but keep looking forward with your chest up and keeping your weight through your heels
  4. When your knees reach 90 degrees and thighs are horizontal stand up again without losing your spinal alignment, try 20 reps and remember to breathe and keep abs tight.
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