Part XIV · Kettlebell exercises
Goblet Squat
Dan John's teaching squat — and the kettlebell squat. The bell becomes a counterbalance that pulls you into proper depth and an upright torso.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart XIV · Kettlebell exercises
Dan John's teaching squat — and the kettlebell squat. The bell becomes a counterbalance that pulls you into proper depth and an upright torso.
The horns are the two upright sides of the handle. Take one in each hand and hold the bell against your chest, elbows in.
Feet about shoulder-width. Drop between your knees as if into a chair, chest up the whole way.
It's a counterweight and it only works while it's touching you. Let it drift away and you'll tip onto your toes.
At the bottom, your elbows press gently against the inside of your knees.
Heels flat, chest tall, hips below your knees. The moment any of those three goes, that's your depth for today.