Kettlebell Goblet Squat
Stand with your feet slightly wider than shoulder-width and hold a kettlebell vertically against your chest, cupping the horns with both hands. Brace your core and keep your chest tall as you sit back and down, driving your knees out and reaching depth where your hip crease passes your knees. Keep your heels planted and your elbows tracking inside your knees throughout the descent. Drive through your whole foot to stand back up, squeezing your glutes at the top.
QUADRICEPS · LOWER BODY
How it is executed
- Stand with your feet slightly wider than shoulder-width and hold a kettlebell vertically against your chest, cupping the horns with both hands.
- Brace your core and keep your chest tall as you sit back and down, driving your knees out and reaching depth where your hip crease passes your knees.
- Keep your heels planted and your elbows tracking inside your knees throughout the descent.
- Drive through your whole foot to stand back up, squeezing your glutes at the top.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Kettlebell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.Client capacityHow many clients you can handle
