Kettlebell Goblet Squat

Execution

1. Stand with your feet shoulder-width apart, toes turned slightly out, the kettlebell held against your chest.
2. Inhale, brace your belly and pull your elbows down so your ribs cannot tip forward.
3. Lower straight down between your feet, letting your elbows travel inside your knees.
4. Go until your hip crease is level with your knee, chest open and lower back flat.
5. Exhale, push the floor away and stand up, keeping the kettlebell glued to your chest.
6. Stand tall, squeeze your glutes, take another breath in and go again.

Quick cues

• Elbows down, chest open.
• Push your knees out.
• Keep the bell glued to your chest.
• Push the floor away.
• Keep the bottom of the bell pointed at the floor.

Common faults

• Fault: The kettlebell drifting away from the chest and the upper back rounding

  Fix: Drop one weight increment and squeeze your elbows into your ribs before each descent.

• Fault: The heels lifting at the bottom

  Fix: Raise your heels on a 2 cm wedge, or widen your stance slightly and turn your toes out a little more.

• Fault: The lower back tucking under at the bottom

  Fix: Stop at the depth just before the pelvis starts to tuck under.

• Fault: The kettlebell rolling in the hands on the way up

  Fix: Grip the horns firmly and pin your elbows to your ribs before you drive up.