Goblet Squat (How To and Alternatives)


Goblet Squats are a great exercise that can be used either in circuits or as a teaching tool for younger athletes or beginners to start learning proper squatting mechanics.

In this guide, I’m going to teach you how to do Goblet Squats including important Coaching Points to focus on and a few alternatives as well.


How To Do Goblet Squats


Equipment Needed

  • Kettlebell (Dumbbell can be used as well)

Step-by-Step Instructions

  • Grab a kettlebell and hold it at chest level, cradling the bottom of the bell in both hands*.
  • Stand with feet shoulder-width apart, chest out, lats engaged, eyes straight ahead.
  • Before descending into the squat, fill the abdomen full of air and brace the core.
  • Start the start by pushing the hips back first.
  • Bend the hips and knees, keeping the chest up and knees pushed out, until the thighs become parallel to the floor.
  • Now push the feet through the floor and drive yourself back up to the starting position.
  • Repeat for the designated number of reps.

Coaching Points

*It’s also acceptable to hold the kettlebell on each side of the handle (as shown in image above).

As with any squat, the most important aspects of the movement is to keep the core braced to protect the spine and to maintain proper posture – chest out and lats engaged.

Make sure to use full range of motion, even when doing Goblet Squats during high-tempo circuits.


Goblet Squat Alternatives


Back Squat

Man Back Squatting 315 Pounds

Goblet Squats are great as a teaching progression or as part of a circuit, but if you’re able to, Back Squats should be an integral part of your training program.

Use Goblet Squats to help learn proper form and then, when ready, progress on to either Back Squats (or Front Squats) if possible.

Dumbbell Squats

Very much like Goblet Squats, Dumbbell Squats are a great movement to use in both circuits or as a teaching exercise.

Instead of holding a single kettlebell, hold a dumbbell in each hand with elbows high and dumbbells resting on top of the shoulders.


More Links and Info


If you’d like to see more exercises to strengthen the legs, make sure to check out the Lower Body Strength section of the Exercise Library.

Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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