Kettlebell Goblet Squat:
- Starting Position: Begin by holding a kettlebell close to your chest with both hands. Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
- Body Alignment: Keep your chest lifted, shoulders back, and your core engaged for stability. Ensure your back is straight, and your gaze is forward.
- Squat Descent: Inhale as you initiate the squat by pushing your hips back and bending your knees. Lower your body toward the ground, keeping your back straight and maintaining the kettlebell close to your chest.
- Squat Depth: Continue descending until your thighs are parallel to the ground or as low as your mobility allows without rounding your back. Your knees should be in line with your toes.
- Pause: Hold the bottom position for a moment, ensuring stability and maintaining proper form. Keep your core engaged, and your weight evenly distributed through your feet.
- Squat Ascent: Exhale as you push through your heels and extend your knees and hips to return to the starting position. Keep the kettlebell close to your chest throughout the movement.
- Repetition: Complete the desired number of repetitions, focusing on controlled and fluid motion.
- Keep the kettlebell close to your chest throughout the exercise to engage your core and maintain balance.
- Ensure your knees track in line with your toes to prevent excessive stress on the joints.
- Maintain a neutral spine and avoid rounding your back during the squat.
- Control the descent and ascent to maximize muscle engagement and stability.
- Gradually increase the weight of the kettlebell as your strength improves.
More from this series
Lean & Hard Pre-Workout