Kettlebell Goblet Pulse Squat
Starting Position:
1. Stand Tall: Begin by standing with your feet shoulder-width apart.
2. Hold the Kettlebell: Grasp the kettlebell with both hands, cupping it by the horns (the sides), and bring it close to your chest. Your elbows should be pointed downwards and close to your body.
Movement Instructions:
1. Engage Your Core: Tighten your abdominal muscles to stabilize your body.
2. Lower into a Squat: Begin to lower your body into a squat by bending your knees and pushing your hips back as if you’re sitting into a chair. Keep your back straight and chest lifted.
3. Pulse: Stop when your thighs are parallel to the ground (or as low as you can comfortably go) and hold the squat position. From here, perform small up-and-down movements (pulse) by slightly rising and lowering your hips, maintaining tension in your legs.
4. Stand Up: After 2-3 pulses, push through your heels to return to the standing position. Make sure to fully extend your hips and knees at the top.
Repetitions:
- Aim for 10-15 repetitions, or as comfortable for your fitness level.
Tips:
- Keep your weight on your heels during the squat to protect your knees.
- Ensure your knees don't go past your toes to avoid strain.
- Maintain a neutral spine throughout the movement to avoid back injury.
This exercise is great for building strength in your thighs, glutes, and core!
