How to do the Kettlebell Goblet Squat
- Hold the kettlebell close to your chest with both hands.
- Stand with feet around shoulder width apart, toes turned out a bit.
- Bend your knees and hips together, sitting straight down with your torso upright.
- Push back up to the starting position, squeezing your legs at the top.
Full technique — 8 steps
- Hold the kettlebell by the horns at chest height with elbows pointed down and close.
- Stand with feet around shoulder width apart and turn your toes out as needed.
- Take a breath, tighten your stomach, and keep the kettlebell tight to your sternum.
- Sit down between your hips by bending knees and hips together while keeping your torso upright.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Drive through your whole foot to stand up, extending knees and hips together.
- Finish tall with the kettlebell still pinned to your chest before starting the next rep.
Common mistakes
- Letting elbows flare outward
- Heels lifting at the bottom
- Knees collapsing inward
- Folding chest toward the floor
- Stopping well above usable depth
Form cues
- Elbows down and in
- Sit between your hips
- Keep whole foot planted
- Tighten stomach each rep
- Stay tall through torso
