Kettlebell Goblet Squats

Kettlebell Goblet Squats are an excellent exercise for strengthening the legs, glutes and core. This squat variation is particularly suitable for learning proper squat technique, as the weight in front of the body helps keep the upper body upright and balanced. The exercise is versatile and can be adapted to both beginners and experienced practitioners.

Proper Execution of Kettlebell Goblet Squats

Follow these steps to perform the exercise correctly:

  1. Take a kettlebell and hold it close in front of your chest with both hands as if you were holding a goblet (goblet).
  2. Stand with your feet slightly wider than hip-width apart and your toes pointing slightly outwards.
  3. Brace your core and keep your chest upright and your back neutral.
  4. Lower your hips back and down into a squat while keeping the weight close to your body. Go as deep as your flexibility allows.
  5. Push through the heels to rise back to the starting position, making sure to fully extend the hips.

Focus on performing the movement slowly and controlled to ensure proper form and muscle activation.

Common Mistakes to Avoid

To get the most out of the exercise and avoid injury, avoid the following mistakes:

  • Arched back: Make sure the back remains neutral throughout the movement to protect the lower back.
  • The knees collapse inwards: Keep the knees in the same direction as the toes to avoid unnecessary stress on the joints.
  • Weight moves away from the body: Hold the kettlebell close to the chest to maintain balance.

Modifications and Variations

Adapt the exercise to your level or goals with these variations:

  • Beginners: Use a lighter kettlebell or perform the exercise with body weight to master the technique.
  • Advanced: Use a heavier kettlebell or perform paused squats by holding the bottom of the squat for a few seconds.
  • Sumo Goblet Squat: Stand with your feet wider and lower your hips to hit the inner thighs more effectively.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions . Adjust the weight to find a challenging but manageable load.

Breathing

Take a deep breath as you lower into the squat and exhale as you rise. Correct breathing helps stabilize the core and improves power development.

Video Demonstration

Watch this video for a visual guide to properly performing Kettlebell Goblet Squats:

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