Kettlebell Goblet Squats

Technique

Setup

Hold the kettlebell by the horns of the handle, close to your chest with your elbows tucked underneath. Stand with feet slightly wider than shoulder-width, toes turned out a little.

Movement

Sit straight down between your heels, keeping your chest tall and the bell against your sternum, until your elbows brush the inside of your knees. Drive through your whole foot to stand.

Form Tip

Keep the bell glued to your chest; if it drifts away, it pulls your torso forward and rounds your upper back.

Increase Difficulty

Add a 3-second pause at the bottom or use a heavier bell, then progress to Kettlebell Double Front Squats.

Decrease Difficulty

Squat to a bench or box for consistent depth, or start with Bodyweight Squats.