5. Goblet Squat
Why it works: “The squat is one of the most foundational moving patterns you can do,” Seedman says. You don’t need to lift anything crazy heavy either. Because you’re loading the front of your body in a goblet squat, you train your muscles to handle and hold heavy loads while moving. It’s also easier on your lower back and improves squat mechanics without sacrificing strength gains.
How to do it: Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Turn your toes out about 30 degrees. Squat, pushing your knees out so your elbows can move in between them. Drive through your heels to rise, then repeat.
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