How to perform Kettlebell Goblet Squat with proper form

Setup

  1. Start Position: Stand with your feet shoulder-width apart.
  2. Kettlebell Grip: Hold a kettlebell with both hands, cupping the horns (the sides of the kettlebell) close to your chest. Keep your elbows pointed down.

Execution

  1. Engage Core: Tighten your core muscles to stabilize your spine.
  2. Squat Down: Push your hips back while bending your knees. Keep your chest upright and elbows inside your knees.
  3. Depth: Lower until your thighs are at least parallel to the ground or slightly below, ensuring your knees track over your toes.
  4. Maintain Form: Keep your weight balanced on your heels and avoid rounding your back.
  5. Rise Up: Press through your heels to stand back up, extending your hips and knees simultaneously.

Tips

  • Breathing: Inhale on the way down, exhale as you push up.
  • Head Position: Keep your head neutral, looking forward.
  • Practice: Start with a lighter kettlebell to master the form before increasing weight.