There are several important cues that can help you ensure that you are performing the Kettlebell Goblet Squat exercise correctly. Review the following instructions and make sure that each repetition is safe and effective.
Keep Kettlebell Close to Chest
As you descend into the squat, try to keep the kettlebell within an inch of your chest. This will encourage you to keep a proud chest and a neutral spine, making it less likely that you'll round your lower back into a dangerous position.
Actively seek to maintain a straight back, including your lumbar, mid, and upper back areas. This stable core position will ensure that you don't lean forward into the bottom of each repetition.
Hips Behind You
At the start of each rep, you should seek to push your hips behind your centerline. A helpful clue is to imagine that there is a wall about a foot behind you that you are attempting to touch with your butt. As soon as you touch the imaginary wall, try to slide down it with a vertical spinal position.
Keep your feet flat on the ground throughout the Goblet Squat. While your weight should be back on your heels, it's important that your entire foot (including your toes) stay on the ground. This will ensure safe repetitions with a decreased likelihood that you'll fall back.
A neutral spine includes proper neck position. You can make sure that you maintain this position by focusing forward, rather than staring up at the ceiling or down on the ground.
Squeeze Kettlebell with Forearms
Since this is a lower body and core exercise, you'll want to decrease the amount of work that your arms are doing, thereby allowing you to lift more weight or do more Goblet Squat repetitions. By squeezing the kettlebell with the inside of your forearms, you'll create a more vertical arm position to support the weight. This will prevent unnecessary fatigue on your shoulders.
There you have it! Remember these cues next time you perform the Kettlebell Goblet Squat. They will ensure that your Atlas Wristband records each repetition and that each repetition is done safely and correctly.