Goblet squat with kettlebell

Exercise overview

Primary muscle group: Legs

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 16

Average per rep (lbs)*: 35

Description: Starting Position: Stand with your feet shoulder-width apart, holding a light kettlebell by the horns close to your chest. Squat Down: Lower your body into a squat by bending your knees and hips. Your hamstrings should touch your calves. Keep your chest and head up, and your back straight. Knee Push: At the bottom of the squat, pause and use your elbows to gently push your knees outwards. Return Up: Straighten your legs to return to the starting position. Repeat for the desired number of reps.

Exercise ID: 00111

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain an Upright Torso: Keep your chest up and your back straight. Imagine you are trying to keep your sternum pointing forward throughout the movement.
Proper Foot Positioning: Place your feet shoulder-width apart or slightly wider, ensuring your toes are pointing slightly outward. This will help maintain balance and engage the right muscle groups.
Grip the Kettlebell Correctly: Hold the kettlebell close to your chest with both hands, ensuring it's secure. This helps to keep the weight controlled and centered.
Knees Tracking: Ensure your knees are tracking over your toes during the descent. Avoid letting them cave inward, which can increase the risk of injury.
Depth of the Squat: Aim to lower your hips until they are at least parallel with your knees. Go deeper if your flexibility allows, but avoid compromising form.
Engage Your Core: Tighten your core muscles throughout the movement. This will provide better stability and reduce strain on your lower back.
Drive Through Heels: On the ascent, push through your heels rather than your toes. This will activate your glutes and hamstrings more effectively.
Controlled Movement: Perform the exercise in a controlled manner. Avoid bouncing at the bottom of the squat; instead, use a steady pace to maximize muscle engagement.
Breathing Technique: Inhale deeply as you lower into the squat and exhale as you push back up. This helps with maintaining a steady rhythm and proper core engagement.
Progress Gradually: Start with a lighter kettlebell to get the form right and gradually increase the weight as you become more comfortable and confident with the movement.

Exercise overview

Exercise tips and tricks

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