Your leg workout isn’t complete without some squats, but that doesn’t mean you can only do it with a barbell.
Grab a kettlebell (or, if your knowledge base isn’t enough, a dumbbell) and take on this challenging leg day finisher , it will put your lower body to the test while honing your squat form. Routine, from
The goblet squat, a variation of the squat that moves the load from the shoulders to the front of the torso, is the key to accomplishing the movement. When your back supports the weight, you won’t be able to lift as much weight, but you have to fight and use your core to maintain proper form. Says Samuel, “Go harder and you’ll work your glutes and quads, challenge your abs more than you think, and hone better squat mechanics.”
How To Do Goblet Squat Count
●Put the kettlebell (or dumbbell) in front of your chest in a goblet-grip position. Stand with your feet slightly wider than shoulder-width apart, toes slightly out, and squeeze your glutes and core.
Push your hips back and lower into the squat, pausing at the bottom with your thighs parallel to the floor (or as much as possible depending on your activity level deep). Keep your core engaged to prevent your torso from being pulled down by the weight; don’t let your elbows rest on your knees.
● Hold for a count, then press your heels off the floor to stand up.
●Do it again, but pause for two seconds at the bottom before standing.
Continue to add one second of hold on each subsequent repetition until 8 repetitions. That’s 1 set.
●Complete 3 sets in total.
“If you hit 8 seconds, you’ve spent 32 seconds at the bottom of the squat — and turned it into a working position, “Samuel says. For a full 3-set workout, that adds up to more than a minute and a half of tension.
Fitness at Men’s Health Editor Brett Williams is a NASM-CPT certified coach and former professional football player and tech journalist who splits his workout time between strength and conditioning, martial arts and running. You can find his work elsewhere on Mashable, Thrillist, and other outlets.
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