Kettlebell Goblet Squat

The kettlebell goblet squat is a popular variation of the traditional squat, revered by kettlebell beginners and experts alike.

The goblet squat is accessible, easy to get to grips with, and is excellent for building lower body strength. But, to reap any real rewards, getting it just right is vital.

Here’s everything you need to know about this most effective of exercises.

How to do a kettlebell goblet squat: video tutorial

Before we dive into the benefits of the kettlebell goblet squat, watch our quick tutorial video by Luke Baden, Kettlebell Master Trainer. 

Luke will take you step by step through the entire movement, ensuring your form is correct and you get the absolute maximum out of the exercise.

A solid kettlebell goblet squat works the legs, hips, and lower back for optimum lower body fitness. Here are the best body-boosting benefits of performing regular goblets:

• Stability: It’s possible to perform large sets of kettlebell goblet squats and as they’re so good for lower body strength, weaving them into your workout routine will power up your major leg muscles, back, and pelvis, improving your body’s stability as a result. Becoming more stable will enhance your physical wellbeing while enhancing your performance and coordination in other sports or activities.
• Strength & power: As kettlebell goblet squats create real lower body burn, you will enjoy noticeable results in a short space of time. By engaging some of your lower body and core’s most important muscle groups, you will boost your leg strength and power, significantly.
• Posture & flexibility: The goblet squat is known to encourage good posture while promoting muscular resilience. Strengthening your hips and lower back while making your joints more supple, frequent goblet squats will make you more robust while reducing your chances of back pain.

What muscle groups do kettlebell goblet squats work?

An effective lower body booster, kettlebell goblet squats drill down deep into a cohesive mix of major muscle groups, including:

• Calves: Located at the rear of your lower legs, calves are essential for providing support to the upper body while stabilising the ankles. Frequent kettlebell squatting will ensure your calves stay in excellent shape.
• Quads: Responsible for leg strength and functionality, working out your quads will give your overall lower body health and resilience a real boost.
• Hips and pelvis: An essential part of your core, your hips and pelvis give your body stability. Goblet squatting will boost your hip and pelvis strength while giving your abs a run for their money.
• Hamstrings: The leg muscles in charge of boosting your general leg flexibility, and knee strength, honing in on your hamstrings should be a top fitness priority.
• Glutes: The buttock muscles as they’re also known, if your glutes are fit, strong, and healthy, you will feel super agile.
• Grip: As goblet squatting requires you to hold the kettlebell at chest height and hold on tight, regular reps will strengthen your hand grip.

Kettlebell goblet squat form tips

While it’s a relatively simple movement, getting your kettlebell goblet squat form just right is important if you want to reap any real rewards. Here’s how.

What to do

• Foot placement: To start, stand with your feet shoulder-width apart, pointing your toes forward. Keep your back straight, push your chest out slightly, and look straight ahead of you.
• The pick-up & starting position: With your body weight distributed to your heels and a straight back, hinge your hips slightly, and squat down to pick up your kettlebell with both hands. Push upwards with your lower body and once you’re in a standing position, hold your kettlebell up to chest height, gripping it as you would a small bag or purse. Keep your elbows tucked into your sides.
• The drop: Squat or drop smoothly in a smooth, controlled movement while holding your kettlebell in place, dipping with your hips pushed back until your thighs are roughly parallel to the floor. Doing this will maximise the results of every goblet squat you perform.
• The push: Push back up to your original standing position with a straight back, keeping your kettlebell close to your chest—and repeat at your leisure.

What to avoid

The goblet squat might be an incredible lower body exercise—but, one false move and you will suffer. For complete—success and safety—here’s what to avoid:

• Don’t pick up or put down your kettlebell erratically. Ensure that you handle your weights with care and respect at all times, keeping your knees bent and your back straight.
• Don’t dip too far into your squat so that that your knees flex too far past your toes. Doing this will put unnecessary strain on your knees, and you won’t see any additional benefits.
• Don’t hunch your back or change kettlebell position during your goblet squats. Work to make your movements smooth, controlled, and consistent.
• Don’t use bad equipment. Invest in the right kettlebells for the task and choose your size well, according to your strength and experience.

Related kettlebell goblet squat exercises

If you want to power up your kettlebell workouts and add to your goblet squatting efforts, these related exercises are worth exploring:

• Kettlebell clean & press
• Kettlebell swing
• Kettlebell sumo deadlift