Many people have a tendency to squat improperly when they place a traditional barbell across their backs. By holding a kettlebell in a goblet squat, the weight acts as a natural counterbalance as the athlete sits back, says Ken Croner, a sports trainer at Munster Sports Performance who has worked with many NFL players. “I see athletes who have a tough time squatting pick up a kettlebell and squat so much better,” he says. “The weight is distributed better and you’re getting a lot more core work.” To perform a goblet squat, hold the kettlebell with two hands against your chest as if preparing to drink from it like a goblet. Squat by sitting your hips back and down, keeping your weight in the heels of your feet without lifting your toes. Maintain contact between the kettlebell and your chest. Your elbows should touch your knees. Rise and extend powerfully through your hips.
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