Kettlebell Full Squat from Deficit
The goblet squat to full depth with the heels raised on plates; the lifted heels let the knees travel forward and keep the torso upright.
How to do it
Setup
Heels on two small plates, toes on the floor, the kettlebell held by the horns at the chest, elbows down.
Steps
- Lower straight down, knees traveling forward over the toes.
- Sit to full depth, chest up behind the bell.
- Stand by pressing through the raised heels.
Common mistakes
Rising onto the toes: the plates already lift the heels; press through them. Letting the bell pull the chest forward: elbows down, chest tall. Bouncing off the calves: pause, then drive up.
Breathing
Inhale down, exhale up.
