Kettlebell Goblet Squat

Setup

1. 01Hold the kettlebell by the horns at chest height with elbows tucked down.
2. 02Set a squat stance slightly wider than shoulder width with toes turned out a little.
3. 03Keep the bell in contact with the chest, not held away from the body.
4. 04Brace the trunk before descending.

Execution

1. 01Sit down between the hips while keeping the chest tall.
2. 02Descend until the elbows track just inside the knees at the bottom.
3. 03Keep the whole foot planted with knees tracking over toes.
4. 04Drive up through the mid-foot to a full stand without leaning forward.

Checkpoints

• -The torso stays more upright than in a back squat.
• -The bell stays glued to the chest through the whole rep.
• -Heels stay down at full depth.
• -Knees push out in line with the toes on the way up.

Common mistakes

• -Letting the bell drift away from the chest and rounding the upper back.
• -Cutting depth when the load feels heavy at the chest.
• -Collapsing the knees inward out of the bottom.
• -Rocking onto the toes during the drive up.