Kettlebell Goblet Squat
The goblet squat builds your quads and overall lower body. It improves squat mechanics and helps with everyday lifting and gym movements.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and hold the kettlebell at your chest in a goblet grip, with your elbows pointing down and close to your body.
- 02
Brace your core, keep your chest up, and maintain a neutral spine.
- 03
Lower into a squat with your knees and toes pointing in the same direction, keep your weight over the midfoot, and bend your hips and knees under control.
- 04
Drive up through your heels and straighten your knees and hips, squeezing your glutes at the top without hyperextending.
Beginner's guide
§ 03 · GuideThe goblet squat builds your quads and overall lower body. It improves squat mechanics and helps with everyday lifting and gym movements.
You should feel it in your quads and glutes, with your core working for support. It should not feel like strain in your lower back or pain in your knees.
A common mistake is letting the knees cave in or the kettlebell drift away from the chest. Keep your knees tracking over your toes and the bell close to your chest.
How to get started at the gym
§ 04 · SisuLiftKettlebell Goblet Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the kettlebell close to your chest and your elbows down to maintain upper back support. Do not let your knees cave inward; keep them aligned with your toes throughout the movement.
The kettlebell goblet squat teaches proper squat mechanics and effectively targets the quadriceps thanks to the more upright torso position.
More exercises: Quadriceps
§ 06 · Same muscles
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