While getting depth in the squat is important to involve the glutes and hamstrings (as opposed to using the quads only), the spine should stay neutral throughout the movement. Try not to let your butt tuck under in the bottom position; if it does, you are likely going lower than your range of motion allows and your lower back will take some of the load. Mobilizing the hips and hamstrings prior to squatting can improve depth and activation of the posterior chain.
The Goblet Squat can be utilized to build strength by completing sets of 3-5 reps; Kettlebell Kings bells go up to 203 lbs, so there is a bell weight to challenge almost anyone’s strength! The Goblet Squat can also increase strength endurance and metabolic conditioning; simply use a repetition range of 8-20 with a lighter weight. A fun variation to try is the Goblet Squat Curl, which requires holding the bottom position while doing a bicep curl – guaranteed to cause extra muscle pump!
- Stand with feet about hip width apart. Bring the kettlebell into the goblet position, grabbing hold of the handle on other side.
- Squat down while keeping the chest up and weight in the heels. An easy way to determine proper depth is to bring the elbows to the inside of the knees. The spine should stay neutral.
- Drive into the ground as to come back up to standing position, contracting the glutes and fully extending the hips.