← EXERCISE LIBRARYStrength
Goblet Squat
A single bell held at the chest as a counterweight, which lets most people squat deeper and cleaner than they can under a bar. The default squat teaching tool for sets of 8-12.
- 01Hold a kettlebell by the horns at chest height with the elbows tucked in.
- 02Stand with the feet a little wider than the hips and the toes slightly out.
- 03Brace the trunk and lower straight down, letting the elbows track inside the knees.
- 04Pause for a beat at the bottom with the chest tall.
- 05Stand up by pushing the floor apart, finishing with the hips fully extended.
- 01Keep the bell glued to the sternum.
- 02Spread the floor with your feet.
- 03Chest stays up as you sit down.
- 01Letting the bell drift away from the chest — the load moves forward and the lower back picks up the difference.
- 02Bouncing out of the bottom — the rebound skips the exact range the drill is meant to build.
- 03Knees collapsing inward — the medial knee absorbs force the glutes should be handling.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.