Day 3: KB Goblet Squat
Welcome to day 3 of the BridgeAthletic Building Blocks Progression. Today we are introducing the KB Goblet Squat.
The KB/DB Goblet Squat is simply the Frog Squat movement but holding a kettlebell or dumbbell at chest height. Warning, be cautious of how much weight you are adding; please do not try to be a hero on this exercise. This is just a stepping stone with the ultimate przie being the Deadlift. Choose a weight that initially feels like a warmup set as you adjust to the new stimulus of the external load.
Exercise 3: KB Goblet Squats
Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keep your chest up and back flat throughout the movement. Holding the KB with both hands at chest height, elbows tucked in at your side. Squat slowly toward the ground until your thighs are parlalle to the ground. Keeping your chest up, try to touch your elbows to the inside of your knees. Rather work to keep your chest up and maintain the quality of the movement, than drop your chest & lift your hips in order to touch your elbows to your knees. Pause. Return to the start position in a controlled movement. Pause. Do not lock your knees out. Repeat for prescribed reps.
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Now it's your turn: