Goblet Squat

How to perform

1. 01Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. 02Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. 03At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.