Goblet Squat (Kettlebell)
Also called Kettlebell Goblet Squat, KB Goblet Squat
How to do it
Hold a kettlebell close to your chest with both hands and stand with your feet about shoulder-width apart. Brace your trunk and squat between your hips while keeping your knees tracking over your toes, then drive through your whole foot to stand. Lower under control without letting the bell pull your chest forward.
Setup
Hold one kettlebell by the horns close to the chest with both hands and wrists neutral. Set the feet around shoulder width with toes slightly out, elbows down, ribs stacked, and knees aligned over the toes.
Where you should feel it
Through the quads and glutes as you squat and stand, with the hamstrings and adductors assisting while the core holds the torso tall and the forearms secure the kettlebell.
When to use it
Use for compact front-loaded squat strength, movement practice, and hypertrophy with a comfortable goblet grip. Controlled sets of 8-20 reps work well.