Weighted stand up, sit down
Also called goblet box squat, kettlebell bench squat or weighted sit-to-stand.
Before you start
- Kettlebell and a bench
Muscles it works
Hover or tap a muscle to light up only that one.
Primarydoes most of the work
Secondaryhelps
Stabilizerskeep you steady
Do
Tap one to see it marked on the body.
Close enough that you touch the bench when you sit back. Toes turned out a little.
Hands on the sides of the handle, like holding a goblet. Keep it touching your chest the whole time.
Take 2 seconds down. Stay tight while you sit.
Chest stays up and the bell stays close. No swinging forward.
Hips fully straight at the top before the next rep.
Don't
Tap one to watch the mistake. The green shadow shows where you should be.
What it looks likeThe last part of the way down is a fall, then you relax completely on the bench.
Why it mattersJars your lower back and you lose your tight position.
FixLower slowly the whole way and keep your stomach tight while you sit.
What it looks likeYou swing your chest toward your knees to get off the bench.
Why it mattersYour legs do less of the work and your back takes over.
FixLean forward only a little, then push the floor away with your legs.
What it looks likeYour knees drift toward each other, usually as you stand up.
Why it mattersTwists the knee and strains the ligament on the inside of the knee.
FixPush your knees out so they point the same way as your toes.
What it looks likeYour arms move forward and your upper back rounds to hold the bell.
Why it mattersThe weight pulls you forward and strains your upper back.
FixSqueeze the bell into your chest and point your elbows down.