Kettlebell Goblet Squat
Squat, kettlebell, quadriceps and glutes
The kettlebell goblet squat is a squat with a kettlebell held by the horns at the chest. The bell in front keeps the torso upright, so it trains the quadriceps and glutes and teaches a deep squat. It suits beginners and anyone who wants a simple loaded squat.
Setting up
- Stand with the feet about shoulder width apart, toes turned out a little.
- Hold the kettlebell by the horns close to the chest, elbows pointing down.
- Start with a bell you can hold for ten slow reps.
How to do a kettlebell goblet squat
- Brace the belly and keep the chest tall.
- Sit down between the hips, knees moving out over the toes.
- Go as deep as you can with a flat back, elbows inside the knees at the bottom.
- Drive up through the whole foot until you stand tall.
Breathing. Breathe in as you go down and breathe out as you stand up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Abdominals and upper back
Common mistakes
- Heels lifting at the bottom. Weight on the toes costs balance, so sit down between the hips and keep the feet flat.
- Chest dropping forward. The bell pulls you forward when the chest drops, so keep it close and the elbows down.
- Knees caving in. They should track over the toes, so push them out as you stand.
Guide
