Kettlebell Goblet Squats

Today we will perform Kettlebell Goblet Squats , a fantastic exercise to train both the lower body and core muscles. This exercise is particularly good for strengthening the quadriceps , hamstrings , glutes and core . By holding a kettlebell in front of the body, you simultaneously activate the core muscles, which help you stabilize the weight during the movement.

Correct Technique and Execution

Follow these steps to properly perform Kettlebell Goblet Squats:

• Start by standing upright with your feet slightly wider than hip-width apart, toes slightly pointing outwards.
• Hold the kettlebell with both hands in front of your chest, with your elbows pointing down. This is the starting position.
• Lower yourself into a controlled squat by pushing your hips back and bending your knees. Keep your chest lifted and your back straight throughout the movement.
• Make sure that the knees follow the same direction as the toes and that they do not fall inwards.
• Once you've reached a deep enough squat (ideally when your thighs are parallel to the ground), push yourself back up through your heels to return to the starting position.
• Breathe in as you lower yourself down, and breathe out as you push yourself back up.

Common Errors

Here are some common mistakes that often occur while performing Kettlebell Goblet Squats and how to avoid them:

• Rounding of the back: Many people forget to keep a straight back and end up rounding it. Focus on keeping your chest up and your shoulders back to avoid this.
• Knees drop in: This often happens when hip mobility is limited. Make sure your knees move in the same direction as your toes.
• Overload on the toes: When the weight falls too much on the toes, balance can be disturbed. Make sure the center of gravity is on the heels throughout the movement.

Modifications and Variants

If you are a beginner or want a less intense variation, you can try the following:

• Goblet Squat without weight: Perform the exercise without a kettlebell to focus on the technique.
• Isometric Goblet Squat: Hold the bottom position for a few seconds before rising back up to increase the time under tension.

Reps and Sets

To maximize your workout, aim for 3 sets of 10-12 repetitions, depending on your strength and experience. Remember to gradually increase the weight of the kettlebell as you get stronger, but always be aware that the technique is correct before increasing the weight.

Breathing technique

Correct breathing technique is important during the exercise. Breathe in deeply through your nose as you lower into the squat, and exhale forcefully through your mouth as you push yourself back up to the starting position. This helps stabilize the core and gives you extra strength during the upward movement.