Kettlebell Goblet Squat to a Press

Kettlebell Goblet Squat to a Two Arm Press in the Safety Zone
Full body workouts increase your metabolic rate to burn fat, build muscle, gain strength, flexibility & endurance. One of my favorite combinations is a Goblet Squat to a two-handed overhead press. If you have shoulder limitations only bring the kettlebell to about shoulder height or back it down to how high you can raise the kettlebell to the safety zone with zero pain.
Goblet Squat to an Overhead Press in the Safety Zone
The squat is a fundamental exercise to build lower body strength but, to avoid chronic lower back pain when doing traditional squats because of the load position. The Goblet Squat avoids this issue because the load is moved to the front of the body requiting in more core activation muscles. You can use a dumbbell instead of a kettlebell to target the quads & glues which are the primary muscles used for this variation of the Goblet Squat.
• Grp the kettlebell by the horns with both hands. The kettlebell should be positioned between your thighs, drive your heals in, take a deep breath to the top of the movement.
• Inhale and begin to lower yourself back to the squat, sitting back in your hips, keeping your core tight and torso upright. Allow your elbows to track between your knees.
• Drive up through your heels back to the starting position.
• Master Coach Kettlebell Lady of Iron is available for coaching.

Dumbbell Goblet Squat Variation in the Safety Zone
• Hold the weight in front of your chest with both hands.
• As you squat down your elbows need to track between your knees with the weight following
• Only go down in the squat position as low as you can maintain your form with knees out.
• Keep your torso upright, brace your abs to activate the core, breath out to the top of the move & breath in as you start to lower yourself.

Overhead Press in the Safety Zone
• Maintain a neutral spine and pelvic alignment, tense the glutes and lats, and use breathing behind the shield throughout the lift. Squeeze your free hand to add more tension.
• Sharp inhalation of air before the lift and a forceful exhalation as the kettlebell is being pressed, lower slowly, breathing in deep into your diaphragm (breathing behind the shield) pulling the weight down with your lats to the rack position.
• Avoid arching the lower back & allowing the rib cage to rise as you near the top of the press, ground your feet & set back.
• Actively pull the kettlebell back down by using the lats as you breathe in deep into your diaphragm.
• Rotate your elbows so that they point outward at the top but keep them tucked at the bottom of the movement.
• Do not use momentum or any additional leg drive to press the weight up.
• Make sure to squeeze your glutes and avoid leaning back while pressing the barbell over the head.
• Use a wider grip if you feel your shoulders are stressed.
• Keep your back from arching
• Instead of doing reps that may lead to failure “thinking” you need to complete before stopping I recommend you see how many “safely” you can do in one minute with good form. Do a minute & switch sides to give the side you just worked & repeat 3 to 4 times.
• Keep your heel ground to the with elbows to form a linkage with your entire body. This improves the energy from the ground up.
• Mastery Coaching virtually is available for assessments & how to for safe effective training.