6 Minute Squat Challenge

The Goblet Squat is one of the two best movements we can do to enhance, enrich & expand our quality of life . . . grab a Kettlebell by the horns, pull it up to chest level & Squat low enough to where your ass meets grass. If you’re wondering how this movement improves your QoL, think about getting up & down off the toilet by yourself . . . now imagine having to call someone each time you have to go . . . it’s the seemingly little things we do now that have the greatest impact later. Catastrophe aside, we can actively improve our Quality of Life with a few very simple movements. The Goblet Squat is right up there in the top 3.

Dan John has a new book out, The Hardstyle Kettlebell Challenge. Since the Goblet Squat is already a hot & trending topic, there’s a nice test to try, and as you’ve probably guessed, it’s called the 6 Minute Squat Challenge. Follow the same protocols for the Goblet Squat, but drop into the bottom of a Squat & hold for 30 seconds. At the 30 second mark, stand and pull yourself back into the Squat for 30 more seconds. Guys grab a 24kg, Ladies grab a 12kg or 16kg . . . go ahead, give it a go.

You’ll feel this all over. My pinkie finger is still quivering, but seems to be calming down somewhat. It’s all good, it was definitely worth the effort. 12 Squats? Simple enough. Not easy, but certainly simple.

Seriously, give it a try. Let me know what you think, how you feel.

If you need help or want assistance learning the Goblet Squat, or how to incorporate Kettlebells into your training, there’s probably an HKC Instructor near you . . . send him a message, or give him a call!

Semper Fortis & Anchored in Movement


Sandbag Beach WOD 092517

I’ve been wanting a sandbag to workout with for a while now, and that want seems to get more intense around beach time . . . sand, sandbag . . . I’m really a simple guy.

If you’re in or around Atlanta, or within driving distance, Lynx Barbell is the BEST place for sandbags, price AND quality. (No, they don’t pay me, but I DO get nearly all my gear there.) And, to plug another someone else, I was motivated to finally break down and buy one after listening to the Coach Fury Podcast, another high recommendation of mine.

Anyway, the workout, in its most simplistic (but not easy) form . . .

3 Rounds of:

  • 10 Over the shoulder flips (5 each side)
  • 100 yard shoulder carry out (right) 
  • 10 Over the shoulder Squats (5 each side) 
  • 100 yard shoulder carry back (left)


  • 3 rounds of Sandbag Burpee Cleans, 5 per round

Semper Fortis & Anchored in Movement,