Strength

Kettlebell Goblet Squat

Hold the bell at your chest, sit down between your legs, then stand tall. Down and back up counts as one repetition.

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Get ready

  1. Place the bell between your feet. Bend at hips and knees, grasp both sides of the handle, and lift it close to your body to chest height. Stand with the bell supported in both hands and elbows pointing down.
  2. Set feet around shoulder width, toes turned out only as comfortable. Keep the bell close to the chest throughout.

How to do it

  1. Bend hips and knees together, letting knees follow the direction of your toes. Descend only as far as both feet remain flat and your back stays comfortable.
  2. Push through the whole foot to stand tall; keep the bell close and breathe out as you rise. Do not bounce at the bottom.

Finish the movement

  1. Bring your feet level, then bend at hips and knees to lower the bell close to your body onto the floor. Release only when it is stable.

Make it easier

  • Use a shallower squat or practice with empty hands held in front of the chest.

Make it harder

  • Lower more slowly and pause briefly at a depth you can control.

Common mistakes

  • Heels lifting, knees collapsing inward, bell drifting away from the chest or rounding the back to squat deeper.

When to stop or adjust

  • End the set if grip slips, control or balance is lost, or pain, numbness or dizziness appears. Set the bell down under control before resting.