In terms of the band resistance, opt for a tension that allows you to maintain proper form, and really feel your glutes, and for the duration of the exercise. Never allow the band to lose tension. Always lightly press your knees out against the band, but make sure that your knees remain in line with your toes.
- Grab onto a kettlebell by the horns.
- Hold the kettlebell right against your body, and squeeze your arms into your sides. Pretend that you are crushing something in your armpits.
- Form a tripod base by keeping the weight on the mid/back of your feet, and keeping your toes down, particularly your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend that you are suctioning or screwing your feet to the ground.
- Before you go, take a deep breath in through your nose (360 degrees of air around the spine), do a 360 degree brace, and tuck your ribs towards your hips (close the space in your midsection). This will stabilize your pelvis and spine, allowing you to focus on your lower body.
- Now simultaneously break from your knees and hips, perform a squat and take 3 seconds to lower yourself down to your full depth, stand halfway up, squat back down, and stand back up. This is one rep.
- When you are performing the squat, aim to sit between your heels, and keep your torso in a relatively upright position.
- As you are pushing up and are completing the rep, exhale.
- Do not allow your lower back to hyperextend or ribcage to flare.
- Never allow your muscles to disengage at any point. Maintain control at ALL times. The same goes with the lockout.
- In most instances, it is perfectly all right if your knees are above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your feet, and your heels must not leave the ground.
- Reset before each rep.
Make this exercise easier by using less weight, no weight, a band with less tension, or performing a regular negative or regular tempo goblet squat.
Make this exercise more challenging by using more weight, using two bands, or a band with more tension.