Getting Fit From Scratch: It's Time to Pick Up the Kettlebells

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Goblet Squats

The squat works by flexing and extending the muscles of the hips and knees, effectively working the glutes, hamstrings, quads, and calves. The goblet squat is a natural next step after your air squat from the endurance workout will allow us to add weight to the movement, increasing the stress on the same muscles as our squat, and causing the muscles to strengthen and grow. Additionally, because the weight is in front of our body, we end up recruiting our abdominal muscles to help keep our torso upright throughout the squat. Starting with your feet shoulder-width apart, grab a kettlebell and raise it to about chest level. Send your butt back and down until your hip crease passes below the top of your knee. Ensure your weight remains in your heels and your knees are pushed out. The kettlebell should stay in contact with your chest throughout the entire movement. Don’t let it get away from you. Stand tall and repeat.

If you don't have access to a kettlebell, hold a dumbbell by one of its plates, palms up, like you're holding a goblet.

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