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


3-22 Daily Fit Project

Stuck with the EMOM for another day. My money puts it up & over Tabata for a number of reasons, but I think I need an entire post for that, an entire post I’m not ready to write tonight. Soon enough, I’m sure . . . It’s been on my mind for a while. As of today, EMOM still gets top vote over & under my Kettlebells.

This morning:

  • Minutes 1, 3, 5, 7, 9- Goblet Squats
  • Minutes 2, 4, 6, 8, 10- Single Leg Deadlifts

This afternoon:

  • Several sets of Jerks with the Bulldog (40kg) in the 1-3 rep range. Nothing fancy, particular, or planned, just a lot of random sets in the low rep range to increase strength with time under the bell. Some 3 & 3 sets, a few 1, 2, 3 Ladders . . . get comfortable moving your body in relation to the Kettlebell, get comfortable not crushing your body with the Kettlebell.

It might seem like an uneventful day of workouts, practice & warm-ups, but the goal here is consistency . . . as in, do something every day. Some days will be harder, rarely will a day be easier. Mediocrity now is a higher percentage of my MHR, which is a good formula for sticking around for a while.

Semper Fortis