The goblet squat is one of the true kettlebell classics. Great for your legs, it also hits your erectors, biceps and shoulders and due to the counterbalance, allows you to get deeper into your squat when performed properly.
Kettlebells Needed: 1
Weight Recommended: Medium or Heavy
Pace Recommended: Medium
Directions: Starting with your feet shoulder-width apart, toes pointing slightly outward (you may need to adjust the stance depending on your build). Hold the kettlebell upside-down by squeezing the ball of the kettlebell with your palms. Keeping your forearms parallel and chest up, drop your hips into a squat. Try not to round your back. Maximum depth is not always necessary, but you do want to make sure your knees are pointed the same direction as your toes are pointed. Briefly hold the bottom position of the squat and wedge your elbows into your knees for an extra hip and groin opener, helping to increase mobility.
Make it easier: use a lighter kettlebell
Make it harder: use a heavier kettlebell
Make it better: keep tension on the kettlebell and don't sacrifice the depth of the squat or rush standing back up out of the squat.