Kettlebell Goblet Squat Mobility

Description

How to Do Kettlebell Goblet Squat Mobility

1. 1
   Setup

   Stand with your feet hip-to-shoulder width apart, toes slightly pointed outward. Hold a kettlebell by the horns against your chest, keeping your elbows tucked close to your body.

2. 2
   Setup

   Ensure your spine is neutral, chest is lifted, and shoulders are pulled back and down. Lightly brace your core and maintain a forward gaze.

3. 3

   Initiate the squat by pushing your hips back and bending your knees, as if sitting into a chair. Keep your chest upright and use your elbows to gently push your knees slightly outward.

4. 4

   Descend as deep as your mobility allows while maintaining a neutral spine and keeping your heels flat on the floor. Inhale deeply as you lower your body.

5. 5

   Drive through your heels and midfoot to powerfully stand back up, extending your hips and knees until you reach the starting position. Exhale as you ascend.

Tips

• Utilize your elbows to gently push your knees outward at the bottom of the squat, helping to open the hips and achieve greater depth.
• Keep your chest lifted and maintain a neutral spine throughout the entire movement, preventing your upper back from rounding forward.
• Focus on a controlled descent, taking 2-3 seconds to reach the bottom, which helps improve mobility and body awareness.
• Actively brace your core by imagining someone is about to punch you in the stomach; this stabilizes your torso and protects your spine.

Common Mistakes

• ×Rounding the lower back: Keep your chest up and engage your core to maintain a neutral spine throughout the entire squat.
• ×Knees caving inward: Actively push your knees out, tracking them in line with your toes, to engage your glutes and protect your knee joints.
• ×Not squatting deep enough: Focus on sitting back into your heels and allowing your hips to drop below your knees while maintaining good form, improving hip mobility.