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what is going on guys my name is luke
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am a kettlebell master trainer most
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people understand that a squat works a
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of the body the prime movers are the
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quadriceps the hamstrings
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the glutes a little bit the gastrocs but
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also pretty much the whole torso is
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the load so i've got a kettlebell
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and i'm gonna put it into position so
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first thing we need to do with the
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kettlebell is we need to get it on the
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chest so we need to clean it so
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it's gonna be a two hands on one bell
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clean and that's gonna get us into what
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we call the front crack position
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so i'm gonna show you that first so
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lining up my malleolus
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my ankle bones with the horns of the
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bell so if you imagine a line between my
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malleolus that is now lined up with the
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i'm going to take my little fingers and
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i'm going to chop and drop
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at the hips so this allows me to find my
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from there i grab the horns of the belt
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and the most important bit
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is i squeeze the shoulder blades back
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i'm going to forcefully push the floor
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away the kettlebell is going to travel
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t-shirt tight for the body it's going to
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and as it is my hands are going to slide
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round and i'm going to find
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the front rack position okay so then
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i'll be ready to goblet squat
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key points i want my feet shoulder width
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okay or maybe a bit greater toes can be
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15 degrees if you need and then from
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there i'm using the horns of the bell
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to really squeeze the lats so i'm
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and i'm flattening my upper arm my
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to my body so i'm not there's no gap
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between the kettlebell and my body so
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the force my legs generate can go
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into the kettlebell so squeeze the
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shoulder blades back and down really
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really flatten those arms to the body
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i rock back with the hips first then i
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start to bend the knees
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i find a low squat i keep the chest up i
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neutral so i don't round through the
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back and then i push the floor away and
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exhale so inhale weight into the heels
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then into the knees and then i drive up
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and then into the knees and drive up
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so that's a kettlebell goblet squat
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is not hitting depth from the squat so
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something like this sitting back
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not hitting that depth and driving up a
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good depth to aim for
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is to get the hip crease the hip crease
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to the same level as the midpoint of the
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my hip crease is not the same height as
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a midpoint in my knee but here
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it will be or even lower keep going down
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until your back begins to round try not
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back round too much okay
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so that's the first common mistake next
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one is letting the knees
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cave in as we squat down so we often use
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coaching cue to grip and rip the floor
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so i'm digging my feet into the floor
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and trying to rip the floor apart
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that helps me send the knees outwards
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so rep schemes for the goblet squat
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now so i would shoot for anywhere
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reps on the goblet of squats you're
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going to get a great burn in the legs
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you're going to get a great burn in the
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glutes and the torso is going to be
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holding that weight if you're using this
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as a finisher or you've got a high rep
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day by all means go for those super high
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the 15 to 25 bracket where we're working
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that muscular endurance and you're going
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to get a real pump a real burn
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on those quads so that is a kettlebell
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i hope you found that video useful
