Goblet Squat (Kettlebell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, holding a kettlebell with both hands close to your chest.
   • Keep your elbows tucked in and the kettlebell positioned vertically.
2. Step 2Position Your Feet
   • Turn your toes slightly outward, ensuring a stable base.
   • Your feet should be flat on the ground, providing a solid foundation for the squat.
3. Step 3Engage Your Core
   • Tighten your core muscles to support your spine throughout the movement.
   • Maintain a neutral spine, avoiding any rounding of your back.
4. Step 4Initiate the Squat
   • Begin the squat by pushing your hips back as if sitting into a chair.
   • Bend your knees and lower your body while keeping the kettlebell close to your chest.
5. Step 5Lower Your Body
   • Lower yourself until your thighs are at least parallel to the ground, or as low as comfortable.
   • Ensure your knees are tracking over your toes and not caving inward.
6. Step 6Return to Standing
   • Push through your heels to rise back up to the starting position.
   • Keep the kettlebell close to your chest as you stand tall.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining good form throughout each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the kettlebell to the ground.
   • Stand upright and take a moment to catch your breath before moving on.