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Friday, March 22, 2013

Exercise Breakdown: Kettlebell Goblet Squat

Kettlebells are great for upper body workouts, but what about legs?  Can you really get a good lower body workout with kettlebells? 

Well folks, my legs are telling me today that you can.

Let me introduce you to the Kettlebell Goblet Squat:

It's a simple exercise that's very similar to the front squat.  Just like regular squats, this is a compound exercise.  However, in my opinion, the kettlebell goblet squat offers some advantages.

First, there is a psychological factor.  If you can't cut it, you can just drop the kettlebell and be good to go.  you shouldn't, but knowing it's a possibility means that you know you won't get hurt.

Secondly, the lower relative weight makes it appealing to a neophyte exerciser who may be intimidated by the large weight some people can squat.

However, does it work?

Just yesterday, I did two sets of 10 of these.  I can barely walk today.  Yes, they work.  They work well.  My quads are killing me right now from just that little bit.  Oh yeah, they work.

So  what should you watch out for on these?  They're squats.  The only difference with any kind of squat is where the weight is supported.  This one is no different.  Be sure to keep your back straight and lift if your legs.  Also, for these to work, you need to go "ass to grass" as a friend of mine says.  You need to squat deep and power up.

Where these squats differ is that it's a kettlebell exercise.  That means the purpose of the exercise is to build explosive power, so you need to control the weight down quickly, then power up.  Do not go down slowly.  Most kettlebell exercises are about doing as many exercises in a given time frame as you can, that means you need to go as quickly as you can while maintaining constant control over the weight

If you're not doing much in the way of leg exercises with a kettlebell, give these bad boys a try.  My advice?  Make sure you don't need to do much walking the next day. 

Now, I'm going to go soak in a hot tub for about a day and a half.

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