Goblet Squat

A fundamental kettlebell squat where the weight is held at chest level, teaching proper squat mechanics while building lower body strength.

Instructions

1. Stand with feet shoulder-width apart, holding a kettlebell vertically by the horns at chest height, elbows pointing down.
2. Keep your chest up, eyes forward, and core engaged as you initiate the squat by bending at the hips and knees simultaneously.
3. Lower yourself until your hip crease is level with or just below your knees, allowing your knees to track over your toes naturally.
4. At the bottom position, pause briefly and use your elbows to actively press your knees outward to engage the glutes and stabilizers.
5. Drive through your heels and straighten your legs to return to the starting position while keeping the kettlebell close to your body.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep the kettlebell close to your chest throughout the movement
• Maintain an upright torso with chest proud - the kettlebell counterbalances your forward lean
• Drive your knees outward at the bottom to engage the outer glutes
• Start with a lighter kettlebell to master the pattern before adding weight
• This squat variation teaches better positioning for barbell squats