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The Goblet Squat is a fundamental kettlebell exercise invented and popularized by coach Dan John.

In this video, I'll show you how to goblet squat with proper form and what mistakes to watch out for.

The goblet squat works the lower body muscle groups of the quads and glutes. And because you'll support the kettlebell with your upper body, you'll also target the upper body muscle groups of the biceps, shoulders, upper back, and even the abs.

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Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.


Welcome to this comprehensive tutorial on the Kettlebell Goblet Squat! Whether you're a beginner looking to perfect your form or an experienced lifter seeking a deeper understanding, this video has got you covered.

In this stepbystep tutorial, I will guide you through the fundamentals of the Kettlebell Goblet Squat, ensuring you achieve maximum benefits while minimizing the risk of injury. We'll address common mistakes to watch out for and provide valuable tips to help you optimize your performance.

Proper form is essential to get the most out of this exercise, and I'll break it down for you. You'll learn the correct positioning of your feet, hips, and spine, ensuring optimal alignment and stability throughout the movement. We'll emphasize the importance of maintaining a neutral spine, engaging the core, and tracking the knees, guaranteeing a safe and effective squat every time.

But that's not all! To keep things exciting and challenge your body in new ways, we'll introduce you to a range of invigorating variations of the Kettlebell Squat.

Whether you're a fitness enthusiast, an athlete, or simply someone seeking to enhance your overall fitness level, the Kettlebell Goblet Squat is an invaluable exercise. It strengthens the lower body, including the quads, glutes, hamstrings, and calves, while also engaging the core and promoting better posture.

Don't miss out on this opportunity to take your Kettlebell Goblet Squat game to the next level. Start watching now and unlock the benefits of this versatile exercise, enhance your fitness journey, and achieve your goals!

0:00 Intro
0:23 Goblet Squat Muscles Worked
0:58 Goblet Squat Foot Stance
3:00 Active Negative Technique
4:15 How to Goblet Squat
5:18 Alternative Grips
6:08 Common Goblet Squat Mistakes
8:15 Kettlebell Squat Variations