Kettlebell Goblet Squat

enums.exercise_tag.STRENGTHenums.exercise_tag.MOBILITYenums.exercise_tag.FUNCTIONAL

exercise_detail.body_part: enums.body_part.GLUTEUS

exercise_detail.description

The Kettlebell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a kettlebell with both hands while performing a squat with a wide stance, similar to a sumo wrestler's stance. This exercise helps improve strength, stability, and flexibility in the lower body.

exercise_detail.how_to_perform

Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
Hold a kettlebell with both hands in front of you, allowing it to hang between your legs.
Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
Squat down until your thighs are parallel to the ground or as low as your flexibility allows.
Ensure your knees are tracking over your toes and not caving inward.
Push through your heels to return to the starting position, straightening your legs and keeping your back upright.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your back straight and avoid rounding your shoulders during the squat.
Focus on engaging your core throughout the movement for better stability.
Make sure to keep the weight distributed evenly across both feet.
Control the movement on the way down to prevent dropping too quickly into the squat.
Breathe in as you lower into the squat and exhale as you push back up to standing.
Adjust the width of your stance if necessary to ensure comfort and proper form.

exercise_detail.common_mistakes

Holding the kettlebell too far from the chest, causing instability.
Allowing knees to collapse inward during the squat, leading to poor alignment.
Squatting too shallow, not reaching a parallel or deeper position.
Rounding the back instead of maintaining a neutral spine throughout the movement.
Failing to engage the core, resulting in loss of control and balance.
Rising onto the toes instead of keeping heels grounded.
Letting the elbows flare out excessively, reducing upper body engagement.
Dropping the kettlebell too low, which can affect posture and balance.
Not controlling the descent, leading to a rapid drop and potential strain.