Goblet Squat

Quads
Glutes
Calves
Glutes
Hamstrings
Shoulders

Equipment: Dumbbell

New to this

Your first goblet squat

What weight should I start with on the goblet squat?

A 20 or 25 lb dumbbell held against your chest is a good first weight. Do 2 sets of 8 and see how the last two reps feel.

Holding the weight in front acts as a counterbalance, so most people squat deeper on their first goblet squat than they can on their first barbell squat.

This is the squat to learn first if you're new. There's no rack to set up and nothing to fail under.

What usually goes wrong on the goblet squat?

The weight drifts away from your chest. Hold it tight against your sternum with both hands cupped under the top end.

Your heels lift. Same fix as the barbell squat: a small plate under each heel while your ankles loosen up.

You stop halfway down. Try to bring your elbows to the inside of your knees at the bottom. That gives you a target instead of guessing at depth.

If the kettlebells are taken

Any weight you can hold against your chest works. Start with none at all if you're on your first session; bodyweight squats for 3 sets of 10 is a real starting point, not a warm-up.

How to do it

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.