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For beginners, performing a goblet squat is straightforward—simply grab a small kettlebell or dumbbell. At this level, the weight is manageable, allowing you to curl it up to chest height effortlessly. However, as your strength increases, this method becomes impractical. What’s the next step?
Here are four effective methods to position a heavy kettlebell for goblet squats, listed from the simplest to the more advanced.
Place the kettlebell on a bench
This method requires no special technique. Simply lift the kettlebell and place it on a bench or box positioned in front of you. The edge of the bench or the corner of the box works perfectly. (This approach is also effective with dumbbells.)
Once your hands are free, squat down until the kettlebell is approximately at chest height. From this position, you can take your time to grip the kettlebell in any manner you prefer. If you wish to hold it upside down, tilt it gently onto its side and grasp the rounded part with your hands.
Lift it swiftly and secure the handles
This technique is widely popular online and is highly effective for both lightweight and heavy kettlebells.
With the kettlebell on the floor, grip the top of the handle as if preparing for a swing. You can either swing it back between your legs and then forward, or pull it directly upward—choose whichever feels more comfortable. As it gains momentum, it will momentarily feel weightless. At that instant, adjust your hands to the sides of the handle (often referred to as the 'horns').
Before attempting this with a heavy kettlebell, practice using a lighter one. Once you master the technique, it becomes straightforward. Here’s an example:
Turn it upside down
If you’re adjusting your grip while the kettlebell is weightless, why restrict yourself to holding it by the handles? Many prefer performing goblet squats with the kettlebell inverted, and you can do the same once you’ve perfected the method.
Begin with the kettlebell’s handle positioned so both hands can grip it facing each other. Swing it backward, then as you swing it forward, release the handle and let the rounded part rest in your cupped hands. Here’s a slow-motion demonstration:
Admittedly, this can be challenging. However, starting with a lighter weight makes it more manageable than it appears. Ensure you’re fully comfortable with the technique before progressing to heavier weights that could cause injury.
Perform a clean and transition into a front squat
While goblet squats are often the starting point for kettlebell squats, there are alternative methods, such as front squats. This variation involves holding the kettlebell so it rests on your hand, arm, and shoulder.
To achieve this position, you’ll need to master the kettlebell clean. Similar to the previous technique, this move leverages the brief weightlessness at the peak of a swing or pull. You can either swing the kettlebell back between your legs or lift it directly from the floor. In either case, pull your elbow back to tuck your hand (still gripping the handle) underneath. This video from Kettlebell Kings demonstrates both one-handed and two-handed cleans with a single kettlebell.
Once you’ve mastered the clean, try cleaning two kettlebells simultaneously and performing front squats with both, as shown here.
