Double Bottoms-Up Front Squat

Going bottoms-up with Kettlebells will increase our strength and help us move through better ranges of motion. The grip alone recruits more muscles than we’d normally use in a Strict Press, and being able to move freely while under increased tension benefits all aspects of our training and our lives.

The Bottoms-Up Press and Squat are both advanced techniques, and you should feel comfortable with the basics before practicing these movements. Always seek out a qualified instructor to help you learn & practice the safest and most effective movements. If you are in or around Kennesaw or Marietta, I know a guy . . . in fact, you probably know a guy. (<– If the suspense is killing you, click the link.)

The human body is a single chain. A leakage in strength weakens the entire chain. Biceps & triceps are popular muscles to work in the gym, but rarely do we see these same gym-goers developing forearm strength. Just on the surface level this creates an aesthetic imbalance . . . toned muscles in the upper-arm, not much in the forearm. Additionally, neglecting the development of forearm strength sets us up for injuries due to imbalances from one muscle group to the next.

As for Training and our overall goals, it is the willingness to work on the less popular movements, muscle groups and ranges that takes us to the next level. Imagine that you have been pressing a 32kg (70lb) Kettlebell for months and have not been able to make any progress with the 40kg (88lbs) bell. This plateau could be the result of any number of factors, but most likely we stalled when we skipped working the entire chain of our overhead lift . . . which includes the wrist and forearms.

The Bottoms-Up Press is an ideal solution. Start with a low weight and keep your rep count low but persistent. As you begin to feel more comfortable with the lighter weight, start working your way up, but slowly . . . life & Training are endurance events, not sprints.


Squatting in the Bottoms-Up position is the next step in strengthening our entire chain, not just the segment that helps us lift overhead. The stability required for maintaining the Bottoms-Up through the full range of the Squat takes persistence and iron-clad focus.

Having strength and moving well contribute to a better quality of life, and no matter where we are on the Strength, Mobility or Movement spectrum, we can always improve, we can always make today better than yesterday.



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