Squats with a kettlebell (cup, goblet) - the benefits and technique
Squats with a kettlebell, or as they are also called a “goblet,” or cup squats, is an excellent exercise for developing the muscles of the hips and buttocks. This type of squats is technically simpler than barbell squats and is quite suitable for training novice athletes. For those who are fond of kettlebell lifting, this exercise is, one might say, an element of a mandatory program. We will analyze the implementation of this type of squats in more detail.
What gives exercise?
Like other types of squats, weight squats develop muscles in the lower body. First of all, these are quadriceps (front of the thigh). The gluteus maximus muscles also work. An additional load is experienced by a group of muscles of the posterior thigh, calf muscles, and lower back. Due to the fact that you are holding a weight in your hands, biceps and shoulders experience static stress. In other words, the array of muscle groups involved is large enough.
In addition to training the hips and buttocks, the exercise has the following positive effects:
To properly complete the exercise, you need to work on the mobility and flexibility of the hip joint and the stability of the lower back. The ability not to twist the tailbone forward while doing squats is an important quality for an athlete.
A large range of motion gives a good stretch to the muscles of the hips and buttocks. And the more muscle is stretched before contracting, the more effective its training.
Improving blood circulation in the pelvic organs, prevention of congestion.
Please note that if you have not previously engaged in fitness, and the muscles of your legs, buttocks and back are not sufficiently developed, performing deep squats, you put significant strain on the knee ligaments, which is fraught with injury. Therefore, if you are just starting your workouts, limit yourself to regular squats to the thigh parallel to the floor. Also, do not try your luck to people with a sore lower back. The rest of the cup squats is a fairly safe exercise, provided that you follow the technique.
How to do the exercise?
Now, actually, we move on to the technique of doing squats with a kettlebell.
Stand upright, place your feet a little wider than your shoulders, turn your socks a little outward. You can either immediately pick up a weight by the handle, or set it in front of you and lift it at the first squat. It is more convenient to take immediately. Keep the weight in bent arms at chest level, close to the body.
As you exhale, keeping your back straight (in the lower back there is a natural deflection), perform a squat. How deep your pelvis is in this exercise depends on your flexibility and physical fitness. If you are an experienced athlete and you can squat (rather than fall) below the parallel of the hips to the floor, while keeping your back straight and not curling forward with your tailbone, squat deep. If your physical form does not allow this, squat to the parallel. Watch your knees. The elbows are downward when moving. In the case of a deep squat, they pass between the knees.
As you exhale, rest your heels on the floor, rise to the starting position. Make sure that your knees do not converge inward while lifting.
Perform this exercise 10-15 times in 3-4 approaches, unless otherwise specified in your training program. Take the maximum weight, at which you can maintain balance and observe the correct technique.
Below is a list of points that you should pay attention to in order for your training to be as effective and safe as possible:
During the squat, keep an eye on the direction of the knees. It should coincide with the direction of the toes of the feet.
Avoid twisting the buttocks forward. Try to keep your back straight and take your tailbone back whenever possible.
When you rise from a squat, there is always a temptation to lift a basin first, and then shoulders. This is an incorrect execution. The back should be flat, and the body should not fall forward.
By lowering your elbows between your legs in the lower part of the movement, you can slightly push them on the inside of the legs. This will allow you to spread your knees wider.
Instead of a kettlebell, you can use a dumbbell, holding it by one of the pancakes.
Include some stretching exercises in your workout. This will help you progress faster with your kettlebell squats.
Regular performance of this exercise, along with classic squats and other exercises for the legs and buttocks will allow you to find the perfect shape and comprehensively strengthen the muscles of the lower body.