5-Move Beginner Kettlebell Workout
This Smart Kettlebell Workout For Beginners Hits Every Muscle in 5 Moves
Kettlebell Goblet Squat
"Goblet squats mainly work your glutes and quads, but because you're using a kettlebell, the core, lats, and upper back are put to use as well," Cervantes says, "so it essentially becomes a full-body exercise!"
- Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly out. Hold a kettlebell by the horns (the sides of the handle) in front of your chest.
- Keep the kettlebell close to your chest, and think about pulling the horns apart as you bend at your hips and knees to lower into a squat.
- Pause when your thighs are parallel to the floor or as low as is comfortable for you.
- Press into your feet to push back up to standing. That's one rep.
- Do 10 reps.