Welcome to day 3 of the BridgeAthletic Building Blocks Progression.
Today we are introducing the KB Goblet Squat.
The KB/DB Goblet Squat is simply the Frog Squat movement but holding a kettlebell or dumbbell at chest height. Warning, be cautious of how much weight you are adding; please do not try to be a hero on this exercise. This is just a stepping stone with the ultimate przie being the Deadlift. Choose a weight that initially feels like a warmup set as you adjust to the new stimulus of the external load.
Exercise 3: KB Goblet Squats
Tips:
Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keep your chest up and back flat throughout the movement. Holding the KB with both hands at chest height, elbows tucked in at your side. Squat slowly toward the ground until your thighs are parlalle to the ground. Keeping your chest up, try to touch your elbows to the inside of your knees. Rather work to keep your chest up and maintain the quality of the movement, than drop your chest & lift your hips in order to touch your elbows to your knees. Pause. Return to the start position in a controlled movement. Pause. Do not lock your knees out. Repeat for prescribed reps.
More Building Blocks:
Miss any of the progression or want to review? Check out the other building blocks below.
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About BridgeAthletic
BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
About Nick Folker
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
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Someone should tell the model that the article says NOT to lockout your knees at the top of the movement.
This is good stuff, especially for young athletes who cannot do the barbell squats yet, or are too tall to make that work.