Let’s talk about the kettlebell goblet squat, one of our favorite knee dominant exercises for MANY reasons!
And you might wonder… is this really necessary?
Short answer: YES. Long answer: also YES.
The goblet squat is a foundational movement we program often (and also one we all do frequently as coaches too, we pinky swear). We love exercises that train multiple areas all in one go and the goblet squat is one of the best bang-for-your-buck exercises out there, hitting strength, stability, and mobility all in one.
Here’s why:
✅ The position of the kettlebell makes this an anterior loaded squat (meaning, in the front of your body!). This emphasizes greater core engagement while also being a safe variation for those with back pain since there’s no added load to your spine!
✅ The squat pattern we’re training transfers directly into real-life movements (like lifting things safely or getting in and out of a chair or seated position)
✅ The isometric hold of the kettlebell can improve your upper body and grip strength too, making this a total body exercise!
Our Pro Tip:
Hold the kettlebell close to your chest, not down at your belly. Tuck your elbows in to create a stable shelf, and create tension in your upper back by squeezing the KB horns tightly and squeezing your armpits down to your side. This keeps your chest proud and your core engaged, allowing your legs to do the real heavy lifting!
Check out Coach Nat here giving a quick demo if you want a visual of how to nail this movement!
So next time you see goblet squats pop up in your workout, know they’re not just there to make your legs wobbly, they’re building an overall stronger you.