Goblet Squat (Kettlebell)

A squat variation where a single kettlebell is held vertically at the chest, promoting upright posture and depth while strengthening the lower body and core.

Instructions

1. Stand with feet shoulder-width apart and hold a kettlebell vertically at chest height by the handle.
2. Keep elbows positioned inside your knees and your chest upright.
3. Initiate the descent by pushing your hips back and bending your knees simultaneously.
4. Lower until your thighs are parallel to the ground or deeper if mobility permits.
5. Keep your chest up, core engaged, and weight balanced over your midfoot.
6. Drive through your feet to return to standing, pressing back to the starting position.

Tips

• The front loading position naturally encourages an upright torso and promotes proper squat mechanics.
• Elbows inside the knees helps achieve greater depth and improves hip mobility.
• Maintain tension through your core to protect your lower back and maximize stability.
• This is an excellent progression exercise for learning proper squat form before heavy barbell squats.
• Use a lighter kettlebell to focus on form, or increase load to build strength and muscle.