Kettlebell Goblet Squat

Quote: "Use only that which works, and take it from any place you can find it."- Bruce Lee

The Kettlebell Goblet Squat involves the user performing a squatting motion while holding a kettlebell in both hands against their chest.  It is very similar to the barbell squat, but it does not have the injury risk associated with doing barbell squats.

How to do a Kettlebell Goblet Squat

You can do more reps with a kettlebell than you can with a barbell.  The Kettlebell Goblet Squat develops cardiovascular fitness, strength and muscle tone in the thighs, hamstrings, glutes and lower back.

Doing Kettlebell Goblet Squats is one of the most effective exercises that you can do that will strengthen and tone your butt and legs in a short period of time provided you put the effort in.

Benefits of doing the Kettlebell Goblet Squat

There are many benefits to doing the goblet squat.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Increase muscle mass and strength in the legs and glutes.
  • Develops cardiovascular fitness.
  • Improves balance in legs to protect against falls.
  • Lowers risk of incurring a back injury.
  • Increases your metabolic rate.
  • Increases bone density protecting your body against osteoarthritis.

Performance Related Benefits:

  • Improved flexibility in the ankles and hips.
  • Improves performance in other sports such as football where a high degree of leg strength and muscle mass is required.
  • Helps improve performance of other strength and power exercises such as the leg press, deadlift, power clean, clean and press.
  • Easier to learn than the barbell squat.

Kettlebell Goblet Squat Dos

  • Ensure you keep the back flat and head remains level.
  • Keep the knees in line with the feet.
  • Keep kettlebell close to your body.
  • At the bottom of the rep ensure your elbows remain inside your knees.
  • Breathe in through the nose.
  • Breathe out through the mouth.

Kettlebell Goblet Squat Don’ts

  • Do not round the back.
  • Use of momentum.
  • Bouncing out of the bottom portion of the goblet squat.
  • Having the knees out of alignment with the feet.
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