Kettlebell Elevated Goblet Squat

1. Kneel on a mat or pad and grip an EZ bar (or barbell) with both hands, arms extended in front of you and the bar resting on the floor.
2. Brace your core hard and set your hips directly over your knees before you start moving.
3. Slowly roll the bar forward along the floor, letting your torso and hips extend as one straight line.
4. Keep going only as far as you can control without your lower back sagging or your hips dropping toward the floor.
5. Pause at your deepest controlled position, keeping your core braced and your ribs pulled down.
6. Squeeze your abs and pull the bar back toward your knees to return to the starting position.
7. Reset your hip position over your knees before starting the next rep.
8. Perform 6 to 10 reps, stopping the set the moment your form starts to break down.

Common Mistakes

• Sagging through the lower back: Letting the hips drop toward the floor at full extension puts heavy strain on the spine. Only roll out as far as you can keep a flat, braced core.
• Rolling out too far too soon: Going for a full extension before you've built core strength is how this exercise causes back pain. Limit your range and extend it gradually over weeks.
• Rushing the return: Yanking the bar back with the arms skips the ab contraction that makes this exercise work. Pull back slowly using your core, not just your shoulders.
• Rounding the upper back excessively: Curling the shoulders forward instead of keeping a long spine shifts stress to the upper back. Keep your head in line with your spine throughout.