Awake & Alive
Kettlebell Exercise: The Goblet Squat

Kettlebell Exercise: The Goblet Squat

The Goblet Squat is an iconic kettlebell exercise that combines the benefits of the squat movement with the unique dimensions and features of the kettlebell. It allows you to build core strength and endurance while working on your lower body at the same time.

Kettlebell Exercise: The Goblet Squat

Exercise Steps

Step 1:  Start with your feet a little more than shoulder-width apart with your feet flat and toes pointed slightly outwards from your body. Clean the Kettlebell up with two hands into the Side Handle Grip Position.

Holding the Kettlebell within an inch of your chest, stand with your shoulders back, chest proud, and engage your core by flexing your glutes, hamstrings, and abdominals.

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Step 2: Keeping your chest proud and shoulders back, begin pushing your hips behind your centerline (imagine there is a wall 6 inches behind you that you are trying to touch with your butt).

Once your hips are behind your centerline, begin descending your hips directly towards the ground. Avoid knee misalignment issues (commonly called knee valgus or medial knee displacement) by spreading your knees apart as you descend.

During the same time, begin bringing your elbows slightly forward to ensure that the kettlebell and your forearms remain vertical to support the weight. Keep your arms straight and make sure your wrists and elbows are in line with your shoulders.

As the kettlebell reaches the apex of the swing behind you, prepare to swing it forward.

Step 3: Once you your upper legs are parallel with the ground, you will most likely need to change your descension angle to descend further.

At this point, imagine there is a string running from your tailbone to a point directly in between your heels. Push your hips forward while descending along the imaginary string. If at any point your lumbar/lower back begins to flex, stop.

Step 4: Once you have reached the maximum depth that you can maintain with proper spinal alignment, begin pushing your body away from the ground into your heels.

Follow the same path up that you descended with, always maintaining a proud chest with your shoulders tucked and back. Rise to a fully locked out position at the top of the rep, reset your alignment, and begin the next rep.

Tips and Safety

The reason that your forearms need to stay vertical during this exercise is to support more weight.

Since this is a lower body exercise, you’ll need to make the weight more substantial to work on strength; your forearm position will become increasing important as you progress.

While reaching the bottom of the Squat is preferential, many people will have restrictions due to hip, back, and leg flexibility issues.

If this is the case, don’t attempt to get lower by rounding the back; instead, stop the movement at the depth at which you can maintain a neutral spine. Work on mobility and flexibility to increase your range of motion.

If you are unable to tell whether you are keeping good form or not and do not have an outside party to observe you, try facing a wall with your toes against it and try performing a Squat from that point.

If you find that your forehead is touching the wall at any point, or if you can not maintain balance, you probably have an alignment or flexibility issue.

The tutorial video for this exercise and the full Mega Mad Guide to Unconventional fitness are included in the Awake and Alive membership. Click here to learn more.

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