DEVELOP LOWER BODY STRENGTH AND FLEXIBILITY The Goblet Squat is an exercise invented by strength coach Dan John and one of my favourite exercises for developing lower body strength and flexibility. This instruction variation of the exercise is done with the kettlebell, but can also be performed with a dumbbell, making it more feasible for home workouts or those without access to barbells. Add this exercise or a variation to your workouts and I guarantee that after a month your lower body – including your hamstrings, hips, and glutes – will be stronger and more flexible. HOW TO PERFORM THE KETTLEBELL GOBLET SQUAT Suggested Weight – Men 30 – 50 pounds Women – 15- 30 pounds • With both hands, grab the bottom of the kettlebell at your chest, and stand with your feet slightly beyond shoulder width (if you are using the dumbbell grasp it vertically by one end) • Sit back and down like you are sitting in a chair • Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor • Spread the knees with your elbows. As you reach your lowest point your elbows will be between your legs. Use your elbows to gently spread your knees a bit wider. • Pause, Stand back up. Drive your heels into the ground, squeeze your gluteus, and stand back up.
October 4, 2012