– The Goblet Squat
Providing you are reasonably proficient at body weight squats, then this is a great step up. Weight is held at chest level. The counterweight is actually beneficial to many people and may therefore actually improve your squatting mechanics.
How to Do:
- Hold a kettlebell to a 2 handed position holding the kettlebell by the horns.
- Position your feet approximately shoulder width apart with a moderate toe out position.
- With your feet firmly on the ground, attempt to rotate them outwards. They won’t actually move, but the sensation is off trying to create some torque or tension prior to squatting and to prevent your knees collapsing inwards as you squat down.
- Hold the kettlebell as close as possible to your chest.
- Brace your core and take a deep breath in.
- Descend as deep as you can whist maintaining your lower back integrity. Your squatting depth will be limited according to your flexibility. Only go as deep as good form will allow. Use a mirror. If your back starts to go into excessive flexion (rounding) then you are too dip.
- Really focus on squatting between your legs as much as possible by pushing your hips back and sliding your elbows down the inside of your knees prizing them apart as you do so.
- Hold the breath momentarily before rising back up out of the squat, exhaling on the way back up.
- At the top of the movement, tighten your glutes, reset your core and go again.
– The Deadlift
Another basic movement pattern that will have a strong carryover to everyday activities.
How to Do: