The legendary strength coach breaks down how to "exhaust your glutes" while maintaining perfect form.

Former Olympian, pentathlete and weightlifter Dan John has had a huge impact on the fitness world, as a strength and performance coach and fitness writer. He can even take credit for inventing a move which is now a staple in a great many kettlebell workouts: the goblet squat.

"Of all the things I've done in my career, I am very proud about a couple of exercises I put together; the first is the goblet squat," he says in a new video on his YouTube channel, reminding the internet that yes, it was he who first coined it back in 2002, despite what some pretenders might say. "I invented the goblet squat, there's no question about that, I love it when people take credit for it and they've only been in the field for a decade," he jokes.

In the same video, John demonstrates a kettlebell flow drill that takes the goblet squat straight into the overhead squat, which he frequently uses to work his lower body. "As great as I love the goblet squat, I like to use it to venture upward and onward," he says. "This drill, the goblet squat overhead squat drill, is one of my favorite ways to exhaust the glutes and ensure proper posture."

To perform this drill, you'll need an empty barbell as well as your kettlebell. Perform a kettlebell squat, and when you reach the bottom end of the movement, curl the weight down onto the floor and pick up the bar with a wide grip. Raise it above your head, rise up to a standing position, then squat down again, switching out the bar for the kettlebell.

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