Kettlebell goblet squat

The kettlebell is held by the horns against the chest: the front counterweight straightens the torso and makes a deep squat happen by itself. It is the best entry point to the pattern.

• Compound
• kettlebell
• Beginner

How to do it

• Horns at sternum height, elbows tucked in
• Feet slightly wider than the shoulders
• Lower between the knees; elbows inside the thighs
• Push the floor away with your whole foot to stand up

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting the bell drift away from the chest
• Cutting the range above parallel
• Rounding the upper back on the way down

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Goblet Squat
• Double-Kettlebell Front Squat
• Bodyweight Squat