MONS Athletics
Kettlebell exercises

Goblet Squat: How Deep to Go and How to Stand Up Strong

Hold a kettlebell by the horns against your chest and sit down between your knees, chest tall and heels flat. Your quads and glutes do the work.

2 min read · In Structure · Anti-Folding

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

Demonstration · Goblet Squat

How to do it

  1. 1

    Hold it by the horns

    The horns are the two upright sides of the handle. Take one in each hand and hold the bell against your chest, elbows pointing down and tucked in.

  2. 2

    Set your feet

    Feet about shoulder-width, toes turned out a little. Your whole foot stays on the floor: heel, big toe and little toe.

  3. 3

    Sit down between your knees

    Let your hips go a little back and sit down between your knees, as if into a low chair. Chest up the whole way, knees following your toes. Knees going past your toes is normal here.

  4. 4

    Keep the bell on your chest

    It's a counterweight and it only works while it's touching you. Let it drift away and you'll tip onto your toes and your lower back takes the strain.

  5. 5

    Pry your knees open, then stand

    At the bottom, your elbows press gently against the inside of your knees. Then drive through your whole foot to stand tall.

  6. 6

    The test

    Heels flat, chest tall, hips below your knees. The moment any of those three goes, that's your depth for today.

Watch for

  • Heels lifting. Your weight rolls onto your toes, your knees take the strain and you tip forward.
  • The bell drifting off your chest. Your chest drops with it and your lower back holds a load your legs should.
  • Knees caving in. The pressure moves to the inside of the knee and your hips stop helping.
  • Stopping higher than you need to. You skip depth you could have held, and the bottom never gets stronger.

Questions

How deep should a goblet squat be?

Hips below your knees, as long as your heels stay flat and your chest stays tall. If one of those goes first, stop just above that point. The depth grows as you keep practising.

Why does my lower back hurt after goblet squats?

Usually the bell drifted off your chest or you went deeper than you could keep your back flat, so your back caught the load. Keep the bell touching you and stop at the depth where your chest stays tall. If it still hurts with good form, stop and get it checked.

What weight kettlebell should I use for goblet squats?

The heaviest bell you can hold against your chest for 5 reps with heels flat, chest tall and hips below your knees. Make your first round shallower to ease in. If your chest drops or your heels lift, it is too heavy.

How many goblet squats, and how often?

Goblet squats open the Structure · Anti-Folding routine: 5 reps, then heels-elevated squats and a rack carry, for two to four rounds, resting until you feel fresh. There is no daily target: squat when your training day has that routine.