Goblet Squat September 8, 2026 Simple squat variation using a kettlebell or dumbbell. Hold the weight with both hands around sternum height. Start with your feet around shoulder width apart. Squat down while keeping pressure even across the entire foot. Keep the chest tall and allow the hips to hinge naturally as you descend. Keep the knees tracking in line with the second toe. Stand back up and repeat. Don’t force depth. Go as low as you can while maintaining a good position. Do: 2–4 sets 5–10 reps Control the position. Build the range over time. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Squat Share this post Share Copy link Opens your share menu — including Instagram Stories.
Simple squat variation using a kettlebell or dumbbell.
Hold the weight with both hands around sternum height.
Start with your feet around shoulder width apart.
Squat down while keeping pressure even across the entire foot.
Keep the chest tall and allow the hips to hinge naturally as you descend.
Keep the knees tracking in line with the second toe.
Stand back up and repeat.
Don’t force depth. Go as low as you can while maintaining a good position.
Do:
2–4 sets
5–10 reps
Control the position. Build the range over time.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.