Goblet Squat

A squat holding a single kettlebell or dumbbell against the chest. The load in front acts as a counterweight, which is why it teaches an upright, deep squat faster than almost anything else.

Standard: A valid rep starts and finishes standing tall with hips and knees extended, and passes through a bottom position where the hip crease drops below the top of the knee.

How to do the Goblet Squat

1. Hold the bell by the horns or cup a dumbbell head against your sternum, elbows tucked in.
2. Set your feet about shoulder-width with the toes turned slightly out.
3. Break at the hips and knees together and sit straight down, keeping the chest tall.
4. Reach a depth where the hip crease clears the knee, with the elbows tracking inside the knees.
5. Drive the floor away and stand to full extension without letting the bell drift forward.

Common faults

• Letting the elbows fall so the bell slides down and pulls the chest over.
• Cutting depth because the load is light enough to make a half rep feel productive.
• Knees collapsing inward on the way up, especially on the last reps of a set.
• Holding the breath for a long set instead of breathing at the top of each rep.

Scaling & progressions

• Squat to a box set at the depth you own, then lower it as range improves.
• Elevate the heels on small plates while the ankles catch up.
• Use a backpack held to the chest when there is no bell available.
• Slow the descent to a 3 second count to build control before adding load.