Goblet Squat

Hold that kettlebell like a precious pot of honey and drop into your squat! Goblet squats are perfect for bears learning to move strong and steady—building leg power and core control with every rep.

Instructions

1. Hold a kettlebell or dumbbell close to your chest with both hands, elbows pointed downward.
2. Stand with feet shoulder-width apart and toes slightly turned out.
3. Lower your body by bending at the hips and knees, keeping the weight close and chest up.
4. Descend until your thighs are parallel to the ground or lower if comfortable.
5. Push through your heels to return to standing.

Benefits

• Improves squat mechanics and posture.
• Strengthens quads, glutes, hamstrings, and core.
• Beginner-friendly and easy to scale with different weights.
• Promotes mobility and upright torso positioning.

Key Points

• Keep the weight close to your chest to support posture.
• Drive through the heels, not the toes.
• Keep your chest up and back straight throughout.
• Use controlled tempo to maintain stability.

Common Mistakes

• Letting the weight pull your chest forward.
• Knees caving inward during the descent.
• Rounding the back at the bottom of the squat.
• Using too much weight too soon, compromising form.