kettlebell goblet squat
How to Do a Kettlebell Goblet Squat
Learn the kettlebell goblet squat — how to hold the bell, hit depth, and keep your knees and back safe.
By Trevor · Founder & head coach
Beginner | 6 min read | Preview video
Coach cue: Hold the bell at your chest by the horns or the bottom.
Train the full progression.
Use the preview here, then open the guided workout flow in the app.
Key takeaways
- Hold the bell at your chest by the horns or the bottom.
- Keep your heels down and knees tracking your toes.
- Only squat as deep as you can keep good posture.
What it is
The goblet squat is a kettlebell squat with the bell held bottoms-down against your chest. It is the most beginner-friendly squat variation: the front-loaded weight naturally keeps your chest up and your posture honest.
How to do it — step by step
- Clean or curl the bell up and hold it against your chest — cup the bottom, or grip the two horns of the handle.
- Set your feet where your knees feel comfortable, toes turned out slightly.
- Brace your back so you keep a slight arch with your chest up.
- Squat straight down between your legs, driving through your heels and keeping your knees tracking over your toes.
- Stand back up tall. Only go as deep as you can hold your heels down, knees tracking, and back braced.
Muscles worked
- Quads — the primary squat drivers
- Glutes and hamstrings — hips and lockout
- Core and upper back — bracing to hold the bell up
- Forearms — holding the goblet position
Common mistakes
- Letting the chest cave forward as you descend.
- Heels rocking off the floor.
- Knees caving in instead of tracking the toes.
- Chasing depth past the point you can hold posture.
Variations & alternatives
- Rack squat (bell on one shoulder) or bottoms-up squat for a different challenge.
- Goblet squat with a pause at the bottom for control.
- Double kettlebell front squat for more load.
How to program it
The goblet squat is the best entry point to squatting and a great warm-up for heavier work. In the app it is programmed for beginners and as a movement primer, scaling with reps and load.
FAQ
What is a goblet squat good for?
It builds leg strength and teaches an upright, knees-out squat. Holding the bell at your chest counterbalances you and keeps your torso vertical, which makes it one of the easiest and safest squats to learn.
Kettlebell goblet squat vs barbell squat?
The goblet squat is front-loaded and lighter, so it is easier on the back and simpler to learn than a barbell back squat. It is ideal for beginners, warm-ups, and higher-rep leg work, even if you eventually load heavier elsewhere.
How deep should I go on a goblet squat?
As deep as you can keep your heels planted, knees tracking over your toes, and your chest up. Many people can sit fairly deep because the front load helps posture — but stop where form breaks.