Master the kettlebell goblet squat

Kettlebell swing

The kettlebell goblet squat has all the benefits of a traditional front squat and is a great introductory exercise for beginners to the kettlebell. By holding the kettlebell in a comfortable front position keeps the weight closer to the body and acts as a counter balance making the exercise easier to perform than a traditional back squat.

The goblet squat has a massive carry over to general activities of daily living and sports due to the flexion and extension of both the hip and knee joints.

Muscles used during the goblet squat

With all dynamic kettlebell exercises there is a demand for large muscle recruitment.

Below are the specific lower body muscles used during the kettlebell goblet squat.

Muscles used in kettlebell swing

Coaching points for the goblet squat

Hold the kettlebell in a double handed 'racked' position with feet shoulder width apart. Brace the abdominal and back muscle before initiating the squat by flexing from the knees and hips.

Lower slowly to a comfortable position (thighs parallel to the floor or below).

From the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine.

Keep knees in line with toes and heels down throughout. Return to the standing position and concentrate on getting the hips forward and squeezing the glutes.

How it should be executed

To be able to execute the goblet squat correctly, it needs to be broken down into the descending and ascending phases. 

See how its should be performed in this demonstration video which we have broken down into the two phases.

Common mistakes

The goblet squat is a dynamic exercise which has many benefits once executed correctly, however with lack of practice or poor execution then injury can occur.

When performing the goblet squat make sure that you avoid:

Spinal flexion.

Valgus knees.

Alternative exercises

Once you are comfortable with the goblet squat you may wish to proress and try the following alternative exercises which are slightly more challenging;

Single racked.

Double racked.

Lunges.

Pistol Squats.

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Download our free kettlebell exercise guide.

Download our free booklet here, explaining exactly how to complete the 7 different fundamental kettlebell exercises which will be a great addition to your or your clients workouts.

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Interested??

Would you like to become a kettlebell instructor? We deliver online and face to face courses, to become level 2 qualified through our Active IQ qualifications.

If you would like to enrol onto our next course or find out more information about our course click here