Kettlebell Moves: Goblet Squat

The goblet squat is a fundamental kettlebell exercise and is likely one of the first kettlebell exercises you will learn.

Works

  • Quadriceps
  • Glutes
  • Calves
  • Biceps
  • Forearms

If you like the goblet squat then check out my Kettlebell Moves page for a lot more exercises!

Goblet Squat

  1. Set your feet slightly wider than shoulder width. Clean or swing the kettlebell up to chest height and clasp the side of it with your free hand. Tilt the kettlebell so that you can remove your other hand from the handle and clasp the kettlebell from both sides. The handle will be pointing down between your wrists, just like you’re holding a giant “goblet”.
  2. Squat down as low as you can, sticking your butt out as if there is a stool behind you and keeping your head up and looking straight ahead for the entire time. If you have tight hips you will find that your tailbone will want to tuck in between your legs. Your lower back will thank you if you avoid letting that happen!
  3. Challenge the depth that you can squat with good form. I can go pretty deep and like to use my thighs as a depth guide. I know that I’ve gone deep enough when I can touch them with my elbows. It’s not necessary that you go that deep, but challenge yourself.

Tips

Use your best judgement.

Sink into the squat as low as you can, exhale and rise back up and repeat.

Pick a weight that challenges you and work it for reps or time.

The squat is a fundamental exercise so make sure that you are challenged by the weight or consider whether it’s time to get a heavier kettlebell!

kettlebell goblet squat

 

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