Kettlebell Goblet Squat
A beginner-friendly squat. Holding a kettlebell at your chest keeps your torso upright and makes it easier to sit deep between your heels.
Sit straight down between your heels
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How to do it
- Hold a kettlebell by the horns, bell pointing down, close to your chest.
- Stand with your feet slightly wider than your hips and your toes turned out a little.
- Brace your core and sit straight down, letting your knees travel out over your toes.
- Go as deep as you can with your chest up and heels on the floor. Your elbows can brush the inside of your knees.
- Push through your whole foot to stand back up, keeping the kettlebell tight to your chest.
Common mistakes
- Letting the kettlebell drift away from your chest, which pulls you forward.
- Knees caving inward as you stand. Keep them pushed out over your toes.
- Rounding your back at the bottom instead of keeping your chest proud.
- Rising onto your toes. Keep your weight spread across your whole foot.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 8–12 | 60–90 s |
| Muscle size | 3–4 | 10–15 | 60–90 s |
| Endurance | 2–3 | 15–20 | 30–60 s |
How heavy you can go is limited by what you can hold at your chest, so add reps or a 2–3 second pause at the bottom before reaching for a heavier bell. When the heaviest bell feels easy, it's a good time to start on the barbell squat.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Dumbbell goblet squat: Hold one end of a dumbbell upright against your chest. It works the same way if you don't have a kettlebell.
- Bodyweight squat: No weight, arms out in front for balance. Good for learning the movement or as a warm-up.
- Barbell back squat: The next step once goblet squats get light: the bar on your back lets you load far more weight.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- Progressive Overload: The Science of Getting Stronger →
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- Sore Muscles After a Workout: The Science of DOMS →
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Related exercises
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View in 3D →Barbell Back Squat
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View in 3D →Barbell Deadlift
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