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Goblet Squat: The Bell at Your Chest

Holding a kettlebell at the chest keeps the torso upright and teaches a squat depth you can own. It is one of the best ways to learn bracing before barbell work.

Goblet squat side view: start, squat, and return with kettlebell at chest — Kettlebell Goblet Squat movement illustrations

The prescription

Sets: 3–4 sets
Reps: 8–12 reps
Rest: 1 min 30 sec
Time: About 10 min

Equipment. Kettlebell

Muscles. quadriceps. Also gluteus maximus, core

Starting position

Hold the bell by the horns at the upper chest. Elbows point down.
Feet are shoulder width or slightly wider with toes turned out a little.

How to move

Sit between the hips and heels while keeping the chest lifted.
Drive the knees out in line with the toes.
Stand by pushing the floor away and squeezing the glutes at the top.
Use a pause at the bottom if you tend to bounce.

Common mistakes

Letting the elbows drop so the bell pulls you forward.
Knees collapsing inward on the way up.
Cutting depth because the bell feels heavy in the hands, not the legs.

Variations

Pause goblet squat
Heel-elevated goblet squat

Progressions

Add load
Slow three-second lowering

Regressions

Lighter bell
Box squat to a bench

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it