Goblet Squat

a.k.a. Kettlebell Squat

Differentiation: Mechanics

This variation of a front squat is unique. Here is how: you flare your legs outward. This leg position engages your outer quadriceps. You also hold a kettlebell. Using a kettlebell requires you to engage your abs | to keep your body from tilting too far forward. Engaging your abs increases your overall core strength.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding the kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet slightly more than shoulder-width apart.

5) Grasp the kettlebell with both hands

6) ...and hold it under your chin.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Bend your knees and push your hips back to lower your upper body toward the floor

3) ...until your hamstrings touch your calves, keeping your upper body straight

4) ...with the kettlebell held in front of your upper chest.

5) Once your hamstrings touch your calves, hold this position for a count of one second.

6) Then, exhale while pushing your elbows against your knees...

7) ...and gradually stand upright.

8) Focus on using your heels to drive your body weight up and not the front of your feet.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep the kettlebell high and planted against your chest during the entire movement.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head facing upward during the movement.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your torso vertical throughout the movement.

Keep your back straight as you lower your body.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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