Kettlebell Goblet Squat for Strength and Mobility

Position the Kettlebell: Start by holding a kettlebell with both hands by the handles, close to the body. The kettlebell should be positioned right in front of your chest, close to your body with your elbows bent and pointing downwards. Your grip should be firm, and your hands should be on the kettlebell's handles, with your palms facing each other.
Feet Placement: Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward. The position should feel natural for your body mechanics and comfortable.

Brace Your Core: Before you squat, brace your core by taking a deep breath into your diaphragm and keeping your chest proud. This helps to maintain proper posture and avoid collapsing in the lower back during the movement.
Hinge at the Hips First: Initiate the squat by pushing your hips back (not just down), like you are sitting back into a chair. Keep your weight on your heels while maintaining a straight back and neutral spine. Your knees should begin to track over your toes.

Lower the Hips: Lower your body down into a squat by bending your knees and driving your hips down, keeping the kettlebell close to your chest. Your elbows should stay inside your knees. Ideally, your hips should drop below the level of your knees (full depth), but mobility may determine your range of motion.
Stay Tight: Keep your core tight and chest lifted throughout the descent. Ensure your knees are tracking outward, not caving in.

Drive Through Heels: Once you reach the bottom of the squat, drive through your heels, and push your hips forward to return to a standing position. As you stand up, focus on squeezing your glutes and engaging your core.
Keep the Kettlebell Close: Maintain the kettlebell close to your body as you stand up, avoiding letting it swing forward or away from your chest.

Repetition: Perform the desired number of reps, ensuring that each squat is controlled and performed with proper technique. Focus on consistency and form, especially if you're using a heavier kettlebell.

Keep the Chest Up: Throughout the squat, it's critical to maintain a proud chest and a neutral spine. Avoid rounding your back, as this can lead to injury. Engage your core to support your lower back.
Proper Kettlebell Placement: The kettlebell should remain close to your chest, with your elbows pointed downward and staying inside your knees at the bottom of the squat. Don't let the kettlebell swing away from your body.
Feet and Knee Alignment: Ensure your knees are tracking over your toes throughout the movement. Keep your feet flat on the ground and maintain pressure on your heels, not on your toes.
Depth of Squat: Aim for a deep squat (where your hip crease drops below your knee), but don’t force it. If you lack mobility, work on improving your squat depth over time with mobility drills and lighter weights.
Breathing: Inhale as you lower yourself into the squat, filling your diaphragm with air to brace your core. Exhale as you push through your heels to return to standing.
Don't Overload Too Soon: If you're new to kettlebell training, start with a lighter kettlebell until you feel confident with the movement. Overloading too quickly can compromise form and lead to injury.

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