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The 10 Best Kettlebell Exercises To Incinerate Fat & Blast Your Muscles

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Kettlebell Exercise #2: Kettlebell Goblet Squats


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Kettlebell Goblet Squats are a potent full-body exercise that predominantly hit the butt and legs. Because you’re holding the weight at neck height throughout, they actively burnout the shoulders and arms. And as an extra bonus, because the weight is front-loaded, they hammer the abs and promote core stability.

Goblet Squats also allow you to go deeper than most other squat variations. That’s bootyful for your butt (sorry about that).

  • How To: Hold a kettlebell at neck height. Squat down below parallel, keeping your core tight and back flat. Sit at the bottom for 1 second and explode back up to a stand.
  • Protocol: 30 reps or 2 minutes
  • Target Muscle(s): Shoulders, Core, Butt, Legs, Back

To make the movement even more complex (and include the shoulders), press the kettlebell up overhead at the top of each rep. 

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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