Kettlebell Goblet Squat

QUANTICO, VA, UNITED STATES

03.17.2017

Video by Capt. Matthew Holfinger   

U.S. Marine Corps Training and Education Command   

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower back
Preparation:
The Marine will squat straight down with feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest.
Execution:
The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”. As they descend, they will keep the chest up and feet flat on the deck. They will try to pull the kettlebell apart by the horns to lock in the upper back. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position.
Common Mistakes: - Dropping the chest
- Rounding the upper back
- Not keeping feet flat on the deck

• Date Taken: 03.17.2017
• Date Posted: 09.11.2017 14:51
• Category: Package
• Video ID: 548733
• VIRIN: 170907-M-JT909-006
• Filename: DOD_104811558
• Length: 00:00:47
• Location: QUANTICO, VA, US