How To Do Kettlebell Goblet Squat

Kettlebell Goblet Squat Exercise

Kettlebell Goblet Squat is a great exercise for developing the different muscles of the legs: quadriceps, hamstrings and calves.

It also works the gluteus muscles, hips and lower back muscles.

Kettlebell Goblet Squat requires you to position a kettlebell in front of your upper chest and this activates the abdominal muscles to stabilise the body and support the lower back.

Kettlebell Goblet Squat Progression & Mobility

  • Position a kettlebell on your upper chest. Take a secure grip with your palms on the body of the kettlebell with the handle facing forward.
  • Keep your elbows up high and parallel to the floor.
  • Assume a shoulder width stance and keep your core tight. Maintain a flat back position; hips and chest slightly pushed out.
  • Start Kettlebell Goblet Squat by bending at the hips and descending until the crease of the hips are below the knees. Your knees should track over your feet while your back remains flat. At the bottom position, the elbows remain high and the kettlebell close to your upper chest.
  • Squat back up by pushing your heels through the floor; shins and hips go up at the same time. Extend your knees then push your hips forward to straighten your legs.
  • Repeat the exercise until you have completed you targeted number of reps.

Faults, Form and Technique

Common faults with Kettlebell Goblet Squat include holding the kettlebell with elbows held low.

When you descend to the bottom position, the low position of your elbows on the kettlebell will pull your forward and make you lose balance.

A second common fault is completing the bottom position with the back of your heels up and knees past your feet.

This puts unnecessary forces on your knees and will likewise make you lose balance.

Variations: Front Squat, Goblet Squat, Dumbbell Front Squat