Kettlebell Moves: Goblet Squat-Press

The squat-press is another kettlebell move that works a whole lot at once. You’ll have lots of opportunities to add this to your routines. It’s a basic kettlebell exercise that is great in just about any circuit or routine. Try out the squat-press, and then try out some of my other kettlebell moves!

Muscles Worked

  • Quadriceps
  • Glutes
  • Calves
  • Shoulders
  • Back
  • Chest
  • Triceps
training gloves

Goblet Squat-Press

  1. Set your feet slightly wider than shoulder width. Clean or swing the kettlebell into a bottom up position.
  2. Hold the kettlebell with your hands so that the handle faces down between your wrists, and hold the bell like a big goblet (goblet style).
  3. Squat down as low as you can, stick your butt out as if there is a stool behind you and keep your head up and look straight ahead the entire time.
  4. Keep your elbows in between the knees, or guide them into your quads as a depth guide if you’re concerned about squatting too deeply or if you have knee issues. If you have knee issues you should stop much sooner in the squat before it becomes too uncomfortable.
  5. Drive the feet into the ground, straighten the legs, squeeze the glutes and core, and press the bell overhead.
  6. Hold the breath during the press, and exhale once you reach the lockout position.
  7. Hold for just a moment, and then exhale, lowering the kettlebell back to chest height while squatting down to repeat the movement.

Goblet Squat Press

Exercise Tips

  • Remember to keep your head up, and engage your core to stabilize the lower back. When you’re in the upright portion of the squat-press, don’t lean back at the top of the standing position!
  • Make the exercise a nice fluid movement. Smooth it out so that you transition from squat, right into standing, and back down without weird stopping.

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