The 5 P’s of The Goblet Squat w/Kettle Bell
The Play: The Goblet Squat
The Purpose: To strengthen and contract the muscles in the lower back, hip flexors and glutes.
Pre-Snap Read: Bend over and grab the outside of the kettle bell, with respect. Keep a neutral spine, rise back up to a standing position.
Performance: While keeping the natural curvature of the spine, squat down. Make sure when you are squatting down, you are hinging (binding) at the hips and pushing them back (not the spine), while at the same time gripping the kettle bell tight and contracting the lats. Then rise up.
Post Drill Analysis: When you were in the standing position, were you contracting your lats? Were your knees in line with your toes when you squatted down? Were your knees coming inward or were you pushing them out on the way down and on the way back up?