MovementsBarbell & Weightlifting
Goblet Squat
Also known as: Kettlebell Goblet Squat · Dumbbell 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.
Goblet SquatBarbell & Weightlifting
The 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 it
- 01Hold the bell by the horns or cup a dumbbell head against your sternum, elbows tucked in.
- 02Set your feet about shoulder-width with the toes turned slightly out.
- 03Break at the hips and knees together and sit straight down, keeping the chest tall.
- 04Reach a depth where the hip crease clears the knee, with the elbows tracking inside the knees.
- 05Drive 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.
Coaching tips
- · This is the best diagnostic squat you have: if depth disappears here, it is gone in the back squat too.
- · The counterweight lets you sit deeper than you can unloaded, so use it to explore range.
- · Keep the bell glued to the chest; every centimetre it travels forward costs your back.
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