Goblet Squat

Dan John's teaching squat — and the kettlebell squat. The bell becomes a counterbalance that pulls you into proper depth and an upright torso.

· 2 min read

kettlebell · squat · quad · glute · strength

The lesson

  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 in.

  2. 2

    Sit straight down

    Feet about shoulder-width. Drop between your knees as if into a chair, chest up the whole way.

  3. 3

    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.

  4. 4

    Pry your knees open

    At the bottom, your elbows press gently against the inside of your knees.

  5. 5

    The test

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

Goblet Squat

How to do it

Hold the bell by the horns against your chest, elbows in. Feet shoulder-width apart. Sit straight down between your knees as if into a chair, chest up the whole way. At the bottom, your elbows should push your knees gently apart. Drive through your full foot to stand. The bell at your chest acts as a counterbalance — let it pull you into proper depth.

Why it's good for runners

Builds quad, glute, and hip strength — the same muscles that absorb impact on downhills and keep your legs driving in the last 10K of a marathon. Holding the bell at your chest also forces an upright posture, which protects your lower back.

Common mistakes

Going through only a partial range misses the point — let the bell pull you into a deep squat. Don't round your upper back, don't shift onto your toes, and keep your heels planted the whole time.

Appears in these routines

Structural · 01Structural · 05

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Back to Kettlebell exercises