Kettlebell Goblet Squat – Exercise Tutorial

Hi everyone,

Sorry I slept in today So only had time to upload this. Workout tomorrow though

When I did the Kettlebell Front Squat Tutorial, I covered the Goblet squat in there briefly, but as it’s such a good exercise, especially for beginners, I felt I needed to do a seperate video for it.

As with the front squat you are holding the weight to the front of the upper body, the difference is, instead of racking the Kettlebell on one side or both, you hold the Kettlebell by the horns (the part connecting the Bell to the handle). The Kettlebell can either be bottom down, or bottoms up, depending on the shape of the handle or size of the Bell. It really doesn’t matter which way you hold it, as long as it’s with both hands. This spreads the weight between both arms and works the grip, forearms, biceps and shoulders more, along with the legs, glutes and core.

Teaching points:

1. Stand over the Kettlebell with feet just wider than hip width apart, feet pointed slightly out.
2. Sit back with the hips and knees, keeping the back straight and head up, reach down and grap the horns of the Kettlebell
3. Stand up and bicep curl the Kettlebell into position, elbows tight to the sides and the Kettlebell held close to the front of the body, about chest height.
4. Now create full body tension by taking a breath and holding it. This should make tightening the core easier.
5. After the body is tense, bend at the hips and knees, sitting back (under control) into the lower part of your squat (whatever is comfortable for you).
6. Your elbows should track inside of the knees.
7. Breath out at the bottom of the squat and re-pressurise for the upward phase.
8. Power from the glutes and hips and use the quads to push down and outward on the ground to prevent wobbly knees.
9. As you straighten, breath out and snap the hips at the top by squeezing that butt

Key Pointers:

• While holding the Kettlebell, try and keep the shoulder back and down.
• Keep the Kettlebell close to the chest and elbows in.
• Lower under control, remember you bend at the hips and knees, not the back.
• Lower to at comfortable level and then power up using the glutes and hips.
• Push the feet and quads down and out to stop knee wobble

That is the Kettlebell Goblet Squat

Cheers

Marianne