Kettlebell 45 - rock bottom curl with goblet squat to improve squat depth and remove back pain

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[Lardfist]

Thank you for all the great FREE training videos 👍

[Peter_the_breadman]

You know your strong mark when you can let go with one hand to point at body parts while still keeping the kettlebell leveled and motionless.

[dannytrejo]

It's genius, how you explain everything your doing in detail. How to do it, what it does, and what not to do. You're the man 👍

[tseetzett]

I really like the 'new information' in the top left corner

[uhlrbxg]

Thank you so much for all of your videos. They are priceless, clear and I appreciate so much you sharing all the information for free. Thank you

[osPA]

Cannot thank you enough for the amazing content that you are pumping out! THANK YOU, THANK YOU!!!! I am going to get your KBs!!!!

[hkme]

Thanks for this! My ankles don't dorsiflex enough to let me go deep without tipping backwards or leaning too far forwards, but I've realised after watching this video that going up to 12kg from 8kg seems to help with form. I can get get down fine without the counterbalance if I turn out and move my feet further apart (years of ballet...). Any pointers on ankle mobility would be great.

[shandre]

Off topic...NICE JACKET! Thanks for your videos...I love the kettlebell and you have helped me to perfect my form!

[lennygriffin]

Great video,
Thank you for sharing!@!!

[JohnLocke]

Kettlebells in the high desert, I like it

[joseph.r]

Another great video. Another great coat. 👍🏻

[Iron-Bridge]

Yup. Tried it. Definitely helpful for the lower back alright. 👆

[guyblew]

I do that kb squat. I did feel it in glutes, quads, and abs it works it all.

[weaselrampant]

I like to do this with a pullover at the top as well.

[unsertainley]

I've been pairing these with Bootstrapper squats

[fabssta]

Now I want a “straight-tight-solid” mw shirt!!! 2:40 ^^

[duchaneaux]

YES!!! The former is what I do (without the curl).

I started doing the 5-minute squat that Zack Telander teaches as a warmup to get everything stretched and to get you comfortable in the deep squat position, but he taught to hold onto something at first in case you fell backwards because of lack of flexibility.

Well one day I watched a video from Dan John showing his goblet squat/overhead squat drill that seemed to miraculously get people with mobility issues to overhead squat quickly and I wanted to try it out (The drill is to have a kettlebell and a dowel at your feet. Clean the bell and hold by the horns. Squat down, set kettlebell down, grab dowel, perform snatch grip overhead squat. Squat back down, set down dowel, grab kettlebell by horns, stand back up. Squat back down, etc.) So after a few reps of doing that, it dawned on me that I wasn't falling back on my ass at the bottom of the deep squat position after I set the kettlebell down to grab my dowel.

Now when I warm up, I grab either an 8kg or 12kg bell, hold it at the bottom, and rest at the bottom of the deep squat for 5 minutes give or take, driving my elbows into my knees. Sometimes I'll do a rep or two every minute or so. Not only do you have counterbalance, but you're also under load in the stretch, which is the best way to gain flexibility. I believe this is the best deep squat drill to gain flexibility fast.

[missionprodigy]

I can do this but it's a bicep move. Arms get tired holding it at 90 degrees well before the legs do. Any tips on this?

[Fwibos]

MW: Watch in order
me: Nah Ima start on 45.

[FourCorners]

So I went and did this drill with my 20kg kettlebell, (regularly press a 24kg for reps, and haven't touched my 35kg in ages). Anyway, with the bottoms-up position, when I went to do the curl at the bottom of the squat, my forearms and wrists failed me. The drill works as advertised as far a helping me get deeper in the squat. However, I tried it with a goblet squat by the horns, bottoms down position, and I was able to perform the curl without my wrists/forearm failing. Yes, it was slightly different weight distribution than the bottoms up position, but still seemed to do the work . What are your thoughts Mark? Do you feel the bottoms up position of the kettlebell is really that important?