Strength And Conditioning
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Kettlebell Goblet Squat & Resistance Band Speed Squat
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a kettlebell & resistance band. Utilizing Kettlebell & Resistance Band Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Kettlebell Goblet Squat develops the muscles of the lower body and core. The & Resistance Band Squat develops lower body muscle strength, power and endurance depending on the strength of the band; heavy (strength), light to medium (endurance) and medium (power).
Kettlebell Goblet Squat – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) Hold the Kettlebell with both hands against the body at chest level with one hand on each side of the weighted portion and elbows up. Keeping bodyweight on the ball of the foot, squat by pushing the hips back and keeping chest up, shoulders back and the knees above the ankle or slightly in front. Continue the downward motion until the back of the thighs are parallel to the floor before returning to the starting position.
Resistance Band Squat – Take a Resistance Band (strength – heavy, power – medium, endurance – light to medium), step on band with ball of the feet, shoulder-width apart and lift the band up with underhand grip to shoulder-height. Keeping bodyweight on the ball of the foot, squat by pushing the hips back and keeping chest up, shoulders back and the knees above the ankle or slightly in front. Continue the downward motion until the back of the thighs are parallel to the floor before returning to the starting position with an explosive movement pattern.
Kettlebell Goblet Squat – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Resistance Band Squat – Beginners (0 – 3 Months Exercise Experience) should perform 5 (Strength), 8 (Power) & 12 (Endurance) Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) should perform 5 (Strength), 8 (Power) & 15 (Endurance) Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 5 (Strength), 10 (Power) & 20 (Endurance) Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
