Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.
The kettlebell goblet squat is an excellent movement to train your legs and upper body at the same time. You can stretch and strengthen different muscle groups at the same time also. When you sit down into the bottom position and hold you can stretch your hip adductor (inner thigh) muscle group. This muscle group if tight can affect how you squat. This muscle group can track your knees inwards towards each other whn you squat. This should be avoided during a squat or deadlift etc.
Also whilst down in the static position you should try to maintain a neutral lumbar curve (lower back). So try to contract your hip flexors and lower back muscles to maintain a neutral lumbar spine. Avoid tucking your pelvis under to go lower as this is easier and not healthy for long term spinal health. Training with the kettlebll this way will help improve your squats with a barbell or other.
The goblet squat is not going to build huge maximal strength in your legs, it's used as a corrective exercise to improve your overall squatting ability. So the weight does not have to be too heavy as your arms and shoulders have to hold the weight.