SquatKB
A kettlebell held vertically at chest height (goblet grip) while squatting. The best entry-level squat pattern — the front load naturally counterbalances the body and encourages an upright torso and full depth.
Demo: Exercise Library
Sets
3
Reps
10-15
Rest
1:15
Contraindications
Very low risk profile — appropriate for nearly all populations including those returning from minor knee issues, when depth is regressed as needed.Setup
Hold the kettlebell by the horns upside-down, or cupped underneath, at chest/chin height. Feet shoulder width, toes turned out slightly.
Execution
- 1Brace the core and keep elbows tucked
- 2Sit down between the heels, knees tracking out
- 3Descend to full depth — elbows can gently contact the inside of the knees
- 4Keep chest up throughout
- 5Drive up through the whole foot to standing
Key cues
- Elbows drive the knees out at the bottom
- Chest up, proud posture
- Sit down, not back
- Weight on the whole foot
- Squeeze glutes at the top
Common faults
- Rounding the upper back
- Heels lifting off the floor
- Knee valgus despite the elbow cue
- Shallow depth / not reaching parallel
- Leaning too far forward, losing the counterbalance benefit
Tweaks
- Add a 2-second pause at the bottom
- Try a front-loaded double-kettlebell version for more load
- Elevate heels slightly for ankle-mobility-limited lifters
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Core, Upper Back, Adductors
Notes
Dan John famously called the goblet squat the best 'gateway drug' to teach correct squat mechanics to any population.
Sources
Attribution: StrongFirst / Dan John