Kettlebell Goblet Squat
The point of Kettlebell Goblet Squat is strength you can feel outside the gym; an offset kettlebell centre of mass is how it gets there.
How to do Kettlebell Goblet Squat
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Kettlebell Goblet Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Goblet Squat Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Kettlebell Goblet Squat
Swap Kettlebell Goblet Squat For
Kettlebell Goblet Squat — Frequently Asked Questions
How do you do the Kettlebell Goblet Squat?
Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Goblet Squat work?
The Kettlebell Goblet Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Goblet Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Goblet Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Goblet Squat?
Try the Barbell Rear Lunge V. 2, Jump Squat or the Lever Reverse Hyperextension. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
