The squat is the KEYSTONE of you ripped body. It’s fantastic for legs, butt, back, and core. In fact, for my first competition, the squat and deadlift were ALL I used to get my abs in shape.
The kettle bell goblet squat is a great way for you to squat at home when you don’t have access to a squat rack or barbell.
Instructions
- Choose a kettle bell that you can do 8-12 reps with
- Use both hands to hold the kettle bell underneath and close to your chest
- Stand with your feet a just wider than a shoulders width apart (you can experiment with this)
- Have your feet facing forward, not pointed out
- Grind your feet into the ground and turn them out, like you’re trying to unscrew the ground
- Turn on your core by slightly tensing your abs and back
- Start the squat by first sending your bum backwards
- Keep your back, trunk, head and next upright during the entire squat (HINT: Look straight ahead, or slightly upwards)
- As you bend your knees, allow them to move out, and definitely prevent them from wobbling inwards
- As you descend, it’s “knees out” and “chest up”
- Keep screwing your feet into the ground, but don’t let your toes come up off the ground
- Descend to at least 90 degrees or just below (I descend all the way down, or ‘ass to grass’ as they say - but this depends on your body and your knees)
- Then, powerfully stand back up
- As you rise, it’s ‘knees out’ and ‘chest up’
- At the top of your squat, clench your glutes and thrust your pelvis forward
- Repeat for as many reps as prescribed
