This is the final part of our guide to Kettlebells basics and it’s the Goblet Squat. This is not specifically a Kettlebell exercise – you could perform the routine with any type of weight – but the shape and grip of the Kettlebell does give it an extra element. The list of basic exercises is shown below:
The squat could be described as one of the building blocks of any weight training routine. It’s also one of those exercises which people tend to avoid, preferring instead to concentrate on big arms and a big chest. A squat however will provide you with the core strength necessary to progress further with those more aesthetic exercises.
The Kettlebell Goblet Squat has the advantage of avoiding the need for a Smith machine and a long bar; you can do it at home. Additionally, where a regular gym squat places the weight on the back and shoulders, a Goblet Squat requires use of the arms and in the process exercises the forearms and biceps as well. As always, warm up first.
- Begin with your feet just wider than shoulder width and the Kettlebell on the floor between your legs.
- Now the squat starts so bend your knees, push your hips back and keep your back straight. Lower yourself until you can grab the Kettlebell grip with both hands.
- Now stand up, bringing the weight up to your chest in a bicep curl. This is where the Kettlebell will remain throughout the exercise.
- Now the reps begin so, keeping the weight in place, start the squat technique, bending the knees, pushing the hips backwards and keeping a straight back. Don’t be tempted to lean forward – it may help to keep looking straight ahead as you perform your reps.
- Lower yourself as far as is comfortable then push upwards using your glutes and quads, minimising pressure on the knees.
- When you’ve performed the required reps, release the Kettlebell onto the floor on the downwards part of the squat.