The Goblet Squat is a similiar movement pattern most commonly performed with a barbell. It’s generally accepted that Goblet Squats are a valuable exercise in any athletes or everyday person’s training arsenal.
The Goblet Squat is an excellent lower body conditioning exercise that will build fantastic posterior chain strength and muscular endurance as well as core conditioning and power.
1. Stand with your feet shoulder width apart with the toes pointing out. Hold the kettlebell in a comfortable, safe manner in-front of your chest. Either by the handles or with your hands round the ball. Tuck the elbows in and position the shoulders back and down. (See Fig. 1)
2. Sit back onto your heels lowering yourself to the ground, pushing your knees out. Remember to keep the back straight with the chest held high. Don’t let the Kettlebell drop down from in-front of your chest.
3. Descend into the lowest squat possible, your elbows should finish on the inside of the knees, with the knees pushed out, and the chest held high. (See Fig. 2)
4. Keeping your weight onto your heels, drive the hips upwards fully extending the hips and knees until a lockout is achieved.
To ensure your safety and stability make sure your abdominals are drawn in, and your glutes are tense throughout the full range of motion. Repeat the movement from point 2.