Kettlebell Goblet Squat

Introduction

The Kettlebell Goblet Squat is the quintessential squat learning exercise. By holding the KB at chest level, the center of gravity shifts forward, naturally allowing a deeper squat with a straighter back. It serves as both an excellent leg strengthening exercise and a pedagogical tool for developing squat mobility and technique.

Muscles Worked

Quadriceps are the primary drivers. Glutes work deeply. Adductors are engaged by the wide foot position. The core maintains vertical position against frontal weight. Biceps and forearms hold the KB. Spinal erectors stabilize the spine.

Step-by-Step Execution

1. KB grip: Hold KB by the "horns" (sides of handle) against chest, elbows pointing down.
2. Foot position: Feet slightly wider than shoulders, toes slightly turned out (15-30°).
3. Descent: Sit back and down, keeping chest proud and KB against sternum.
4. Depth: Go as deep as possible, ideally elbows between knees.
5. Bottom position: Use elbows to push knees outward and open hips.
6. Ascent: Drive through feet, maintain vertical torso, full extension at top.

Recommended HIIT Protocol

• Classic sets: 4 x 12-15 reps, 60 sec rest.
• EMOM 12: 10 goblet squats per minute.
• Circuit: 15 goblet squats in a 4-5 KB exercise circuit.

Safety and Common Mistakes

• KB against chest: Don't let it drift from body.
• Knees track toes: Push knees outward.
• Heels down: Don't lift heels.

Variations

• Pause goblet squat: 3 sec at bottom for mobility.
• 1.5 rep goblet squat: Down, halfway up, down, full up = 1 rep.
• Goblet squat + press: Press KB at top.

Target Audience

The Goblet Squat suits all levels. Ideal for learning squat mechanics and leg strengthening in HIIT.