A Guide to the Kettlebell Goblet Exercise

A Guide to the Kettlebell Goblet Exercise

A Guide to the Kettlebell Goblet Exercise

Kettlebells are iron weights with handles so you can grasp them while performing exercises.  Resembling a cannonball and coming in a variety of colors, kettlebells range in weight from four pounds to 25+ pounds. They provide the extra resistance needed to help build muscle tone and strength. Commonly integrated with cardio and weight training workouts, kettlebell exercises, such as the kettlebell goblet and chest press, can be done by people of all ages and even by individuals with mobility issues. 

Kettlebell Goblet (Squat)

The kettlebell goblet squat, or kettlebell goblet, targets your core and lower body muscles by encouraging you to maintain an upright torso while holding a kettlebell in front of your chest. Knowing how to correctly perform the kettlebell goblet ensures you maximize the health benefits of the kettlebell goblet and avoid muscle strain. 

Follow these instructions to do the kettlebell goblet:

  • While standing, grasp a kettlebell with both hands and hold the kettlebell directly in front of your chest by extending your arms. The kettlebell's weight should be appropriate for your strength ability and health condition.
  • Place your feet an inch or two wider than the width of your shoulders. 
  • Begin the kettlebell goblet exercise by pretending you sitting down in a chair. Push your hips backward while still holding the kettlebell in front of your chest.
  • Remember to keep your heels on the floor during the squat to maintain good balance. 
  • Don't let your knees move inward when lowering your body into a squat position. Force your knees to remain outward, not inward. 
  • Continue lowering your body until your thighs are even with the floor. Your thighs must be parallel to the floor to fully engage your buttock and thigh muscles. 
  • Remain in that position for about two or three seconds. Then, start rising from that position until you are upright.
  • Stand as tall as possible, keep your heels on the floor, and scrunch your buttock muscles together for about five seconds. 
  • Release your buttock muscles and begin another kettlebell goblet squat. 

Include Kettlebells in Your Home Gym Equipment to Enjoy Other Health Benefits

In addition to flattening abs, toning thigh muscles, and improving lower body joint functioning, including kettlebell goblets in your exercise program also: 

  • Increases metabolic rate to burn calories more efficiently
  • Improves ankle and hip mobility and range of motion
  • Activates muscles in the buttocks and upper thighs that are rarely exercised
  • Stimulates the flow of fresh, nutrient-rich blood to areas of inflammation in the body
  • Promotes a better sense of balance by strengthening muscles involves in stabilizing the body
  • May help reduce lower back pain by increasing the space between vertebrae

Where Can You Buy KettleBells?

Sports and Fitness Exchange has kettlebells for sale as well as a huge variety of quality gym equipment for less at our store. When Peoria and surrounding residents want to enjoy living healthy at home with the best home gym equipment available, they know they can depend on us for providing name-brand equipment at a fraction of the price. Visit us today at 9700 N 91st Ave Suite 114 in Peoria!