Goblet Squat
A beginner-friendly squat loaded with one weight at the chest.
Also called Dumbbell Goblet Squat, Kettlebell Goblet Squat.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Compound
- Force
- Push
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hold a dumbbell or kettlebell vertically against your chest.
Do the rep
- Squat between your knees to below parallel, elbows tracking inside your thighs.
- Stand tall without letting the weight drift away from your chest.
What counts as a rep
A rep counts when the hips drop below parallel and you return to a full stand with the weight still at your chest.
One rep starts standing with the weight held at the chest, descends until the hips drop below parallel, and ends at a full stand with the weight still at the chest.
Breathing
Breathe in and brace before the descent; exhale as you stand.
Common mistakes
Weight drifts off the chest
What you seeThe bell moves forward and away from the body during the rep.
FixKeep the weight pressed against your chest for the whole set.
A drifting load pulls the lower back into the work.
Stop the set if
- Sharp pain
- You cannot keep the weight at your chest
General educational content, not individual coaching or medical advice.
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