Kettlebell Goblet Squat

Advantages of Kettlebell Goblet Squat Over Machine Squats

The Goblet Squat is a great kettlebell exercise to use in place of a fixed machine like the Smith machine. Set on a fixed plane, these machines in no way resemble the way your body normally moves. For any exercise involving lifting with your legs, it is better for your arms, core and back to have the weight held at your chest than resting on your back. Using a fixed machine, people have a tendency to compensate for a lack of balance by lifting their heels and arching their back. This often results in long term back and leg injury. Using the kettlebell for this exercise, you are more inclined to use your core for stability.

Proper Technique for the Kettlebell Goblet Squat

This kettlebell exercise is great for developing leg strength and core stability. Before attempting the Kettlebell Golblet Squat, it may be helpful to first master the kettlebell swing. For more information on proper technique, visit the article on the Kettlebell Swing. To begin, keep your hips back while keeping two hands on the weight. Next, pull the weight in a “hiking” motion similar to how, in football, a center passes the ball to a quarterback. From there, tug the weight close to your core while maintaining control at the top handle. Finally, slide your hands to the “horns” or side of the weight handle as you bring the weight to a resting position at your chest.

Kettlebell Goblet Squat Variations

  • Bodyweight Squat: This exercise is great for anyone unsure about using additional weight. The same technique used in the Goblet Squat applies to the bodyweight squat (legs shoulder-width apart, chest open, feet firmly placed on the ground). The most important thing in this exercise is to maintain the right form.
  • Barbell Squat: Aside from the hiking and tucking motions used with kettlebells, the same basic exercise remains the same. Using barbells instead of kettlebells with shift some of the weight from your core to your arms.
  • Suspended Single Leg Squat: Also known as the “pistol squat,” this assisted squat movement used gymnastics rings instead of kettlebells and is the most difficult to master of the three variations. Aside from building strength and stability, this exercise is great for increasing your vertical jump.

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  1. JustinB


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