GOBLET SQUAT
Squat holding a kettlebell or dumbbell at the chest. The ideal Foundation squat pattern builder.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Hold a kettlebell by the horns or a dumbbell vertically at chest height.
- 2
Feet shoulder-width apart, toes turned out slightly.
- 3
Descend by pushing the knees out and sitting between the heels.
- 4
Use the elbows to push the knees out at the bottom if needed.
- 5
Reach full depth — hip crease below the top of the knee.
- 6
Drive through the floor to stand.
THE STANDARD
Full depth required. The goblet position naturally encourages an upright torso — use it. No partial reps.
COACHING CUES
COMMON MISTAKES
Heels rising — address ankle mobility.
Knees caving — push them out actively.
Partial depth — the standard is the same regardless of load.
SCALING / SUBSTITUTIONS
Reduce the weight of the kettlebell or dumbbell.
Squat to a box or bench to build confidence at depth.
Heel elevation to assist depth with limited ankle mobility.
300WOD APPLICATION
The goblet squat is the primary squat movement at Foundation Standard. 50 goblet squats at prescribed load is a genuine test.
EXERCISE INTELLIGENCE
The goblet squat is the entry point to the 300WOD squat progression.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary