KB GOBLET SQUAT
Squat holding a kettlebell at the chest. Builds the upright squat pattern with natural depth cues.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Hold a kettlebell by the horns 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 kettlebell weight.
Squat to a box or bench to build confidence at depth.
Heel elevation to assist depth with limited ankle mobility.
300WOD APPLICATION
The KB goblet squat is a Foundation and Hoplite squat pattern builder using a kettlebell.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary