Kettlebell goblet squats are a fantastic assistance exercise that strengthens your quadriceps, core, upper back, and shoulders. The objective is to grab a kettlebell, lift it in front of your chest and perform squats. Doing so forces you to maintain a more upright posture, which leads to better activation in the arms, shoulders, abs, and upper back.

A notable benefit of goblet squats is that you work your quadriceps better. Having a more upright torso prevents you from relying on hip extension, and your quadriceps have to work extra hard to create knee extension.

Using a kettlebell is not that different from using a dumbbell, and you’re working the same muscles and training through an identical range of motion. Using a barbell is different because you must support it on top of your shoulders instead of holding it in front of your chest.

We recommend including the kettlebell goblet squat near the middle of your lower body workouts. Pick a moderately-heavy dumbbell and do between 10 and 15 reps on each set.

Level of Exercise: Intermediate

How to do a Kettlebell Goblet Squat

1. Grab a kettlebell by the horns––both sides of the handle with palms facing one another.
2. Lift the weight in front of your chest with your elbows bent. Keep the kettlebell close to your body.
3. Bring your shoulders back and position your feet in a comfortable stance with toes pointing slightly out.
4. Take a breath and engage your abs.
5. Descend by bending your knees and maintaining an upright torso as you move down.
6. Squat until your thighs are parallel to the floor and your elbows are between your thighs.
7. Hold the bottom position for a moment.
8. Push through your heels to move up, keeping the kettlebell close to your body.
9. Exhale as you straighten your legs.
10. Take another breath and repeat.

What muscles does the kettlebell goblet squat activate?

The primary muscles that work during the kettlebell goblet squat are the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the legs) (1, 2). Our quadriceps activate as we start moving down and produce a lot of force to move back to the top. Holding the kettlebell in front of your torso forces you to stay more upright, which leads to superior quad activation.

Our hamstrings and glutes also contribute during goblet squats, but not much. Hip extension occurs to a lesser degree compared to other movements, such as low-bar back squats. The primary role of the glutes and hamstrings is to keep our pelvis and knees stable throughout the exercise.

The entire midsection musculature also works during goblet squats. All of the muscles in the area flex isometrically to provide torso support, allowing us to do repetitions and support the kettlebell in front of our chest. Similarly, the upper back musculature contributes to shoulder and torso stability. 

Our shoulders, biceps, and forearms engage to help us support the kettlebell in front of us as we squat.

Tips on Technique and Form when Performing a Kettlebell Goblet Squat

A crucial piece of advice for safe goblet squats is to start with a light kettlebell and learn how to perform the movement. Using too much weight can cause your back to round, increasing the risk of falling forward or shortening the range of motion. Pick a weight that allows you to perform at least ten good repetitions per set.

Our second tip for the movement is to keep the weight close to your chest from start to finish. Doing so allows you to create a natural ‘shelf’ for the weight to rest upon, reducing the tension on your shoulders and biceps. Keeping the kettlebell too far forward makes it more challenging to maintain balance and increases the risk of overworking the relatively small supporting muscles.

The third thing to keep in mind for goblet squats is to sit back into your heels as you descend. Doing so is vital for performing the squat correctly by keeping your weight on your heels and torso upright. Many trainees lean forward and place more weight on the balls of their feet as they squat, increasing the risk of losing their balance.

Variations and Modifications of the Kettlebell Goblet Squat

1. Pause Goblet Squat

Pause goblet squats are an effective variation that improves your technique and leads to better muscle activation. The objective is to descend and hold the bottom position for at least two seconds. Doing so prevents you from ‘bouncing’ off the bottom and instead forces your quadriceps to work extra hard.

2. Dumbbell Goblet Squat

Dumbbell goblet squats are simply a variation you perform by holding a dumbbell instead of a kettlebell. You must position the dumbbell vertically and place your palms against the top weight plate. The exercise is identical to kettlebell squats, and picking between a dumbbell and kettlebell mostly comes down to convenience.

3. Sumo Goblet Squat

Sumo goblet squats are a variation you perform by spreading your feet wider than usual. Doing so is beneficial for engaging your adductors (inner thigh muscles) more effectively.

Mistakes to Avoid

Shortening the Range of Motion

One of the most common mistakes with any squat is shortening the range of motion. Trainees often lack the necessary mobility for a full range of motion squatting or use too much weight that stops them from reaching the bottom. Avoid the error by starting with bodyweight squats to assess your range of motion. If mobility isn’t an issue, begin with a light kettlebell and always descend until your thighs are parallel to the floor before moving back up.

Leaning Forward

The second common error with goblet squats is leaning forward. Doing so is bad because it shifts your weight over the balls of your feet, causing you to lose your balance and fall forward. Avoid the mistake by sitting back into your heels as you move down. That way, you’ll be able to maintain an upright torso more efficiently and keep the weight closer to your center of gravity.

Holding the Weight Away From Your Body

The third mistake with goblet squats is not keeping the weight close to your chest. Doing so puts unnecessary pressure on your biceps and deltoids, leading to fatigue and forcing you to stop the set before you’ve stimulated your quadriceps. Instead, you should keep the kettlebell close to your chest. You might even rest the weight against your torso if that feels comfortable.

Similar Exercises to the Kettlebell Goblet Squat

Front Squat

Front squats are familiar to goblet squats in many ways. You must support the weight in front of your body and maintain a relatively upright torso. Doing so leads to better quadriceps activation and prevents your posterior chain musculature (glutes and hamstrings) from taking over (3).

Bulgarian Split Squat

Bulgarian split squats are an excellent accessory exercise that develops your quadriceps and glutes (4). The objective is to elevate your rear leg on a gym bench, plyo box, chair, or something sturdy, bring the front leg forward, and squat. Doing so is fantastic for developing both sides of your body evenly and preventing muscle imbalances.

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The Turkish get up is a functional and challenging exercise that builds core strength and whole-body stability. More importantly,  Turkish get ups are an activity that develops a solid movement foundation and strengthens your core for many other activities. 

A notable advantage of Turkish get ups is that the exercise will keep you honest and stop you from training your ego. Any core weakness, lack of mobility, or other limitation will quickly translate to an inability to perform the get up, forcing you to go back to the drawing board and figure out what’s wrong.

But, despite the difficulty, learning the kettlebell Turkish get up will make you functional, athletic, and less likely to get injured. As a result, your sports and gym performance will improve, and you will be able to tackle everyday tasks with ease.

We recommend practicing the Turkish get up early in your kettlebell training. Start with a light load to get used to the movement pattern and increase the resistance as you develop strength and stability.

Level of the exercise: Advanced

How to do a Kettlebell Turkish Get Up

1. Lie on the floor with your right knee bent and your right foot flat on the ground. Have your left leg straight for the starting position.
2. Hold a kettlebell in your right hand and keep your wrist, elbow, and shoulder in vertical alignment. 
3. Move your left arm to the side with the hand flat on the floor for balance.
4. Engage your abs, take a breath, and raise your torso off the floor, making sure to keep your right arm straight and the kettlebell over your shoulder joint. Push yourself with your left arm until your torso is vertical and you’re in a seated position.
5. With the kettlebell still over your right shoulder and left hand supporting you, bend your left leg and place the knee on the floor, raising yourself.
6. Keep your back straight as you raise your torso higher and remove your left hand from the floor.
7. Square your hips to create a solid lunge position, take another breath, and lift your left knee, stepping on the left foot. As you do that, get up to the standing position by extending your knees and hips. Keep the kettlebell over your shoulder, and don’t bend your elbow.
8. Reverse the motion by lunging back, lifting your left foot off the floor, landing on your left knee, and rotating the left leg behind your body.
9. From there, place your left hand on the floor, extend your left leg in front of you, and get into the seated position without extending the right knee. Maintain the kettlebell over your right shoulder.
10. Bend your left arm to lower your torso further and lie on your back carefully and into the starting position without bending your right arm.

What muscles do kettlebell Turkish get ups activate?

Unlike many full-body exercises, Turkish get ups aren’t as dynamic, but they force a range of major muscles to flex isometrically and keep us in position. The shoulders, triceps, chest, serratus anterior, and upper back are some muscles that work during  Turkish get ups. Their primary functions are to flex isometrically, maintain torso rigidity and help us support the weight in position. For example, your tricep and shoulder work hard to keep you stable as you support yourself on your left hand.

 Our entire core also plays a significant role in the Turkish get up. The rectus abdominis, transverse abdominis, obliques, erector spinae, glutes, and pelvic floor muscles flex isometrically to provide torso rigidity. Our abs, obliques, and glutes also have an active role as they help us stand up from a lying position.

The quadriceps, hamstrings, adductors, and calves have a similar function to the upper body. These muscles provide stability and allow us to assume the correct position to stand up from the half-kneeling pose.

Progression into the Kettlebell Turkish Get Up

As mentioned in the introduction, kettlebell Turkish get ups are an advanced exercise. Because of that, we recommend you take the time to develop a base of core strength and stability before learning the get up. Fantastic movements you should do include the bench press, dips, shoulder press, barbell row, pull-up, plank, glute-ham raise, hip thrust, and squat.

Once you feel confident that you have a solid base for Turkish get ups, begin practicing the movement pattern without any weight. Follow the steps outlined above but don’t hold a kettlebell. Doing so will familiarize you with the movement without making the get up impossible or overwhelming. 

You can then transition to half get ups. The objective is to start from the floor and go up until your torso is vertical and you’re supporting yourself on your left arm. From there, lower yourself back to the floor and repeat. Doing so is a great way to practice the first part of the Turkish get up and further develop your upper body strength.

You can later start practicing the second half of the Turkish get up, doing reps slowly, and holding a light kettlebell.

Variations and Modifications of the Kettlebell Turkish Get Up

1. Half Turkish Get Ups

As briefly mentioned in the previous point, the half Turkish get up is a beginner-friendly variation you can use as part of your progression. Instead of going all the way up, you elevate yourself until your torso is vertical before returning to the floor.

2. Overhead Squat Turkish Get Ups

The variation is similar to the classic get up, aside from a few tweaks in the technique that allow you to finish the execution with an overhead squat. You then have to descend by squatting down before moving to one knee.

3. ‘Hands-Free’ Turkish Get Ups

The hands-free Turkish get up is a fun and incredibly challenging variation for the more advanced trainee. You have to begin from the floor but avoid supporting yourself with your left arm. Doing so forces your core muscles to work extra hard and produce more force.

Mistakes to Avoid

Forgetting An Important Principle

One of the most common mistakes is a general principle people get wrong. The principle suggests that you should never move to the next stage of the movement before you have a solid foundation. For example, never raise your leg and support yourself on the left knee before your free hand is flat on the floor with the elbow extended. 

Losing Whole-Body Tightness

Another common mistake with the Turkish get up is failing to maintain whole-body rigidity from start to finish. Often, trainees focus too much on individual steps that they forget to keep their entire body tense. Doing so makes the get up more challenging and can prevent you from completing the sequence.

Arching Your Lower Back

Excessive lower back arching during a Turkish get up is another of the common mistakes. Many trainees make the mistake unknowingly but doing so places unnecessary stress on the spine. Instead, you should engage your abs before each repetition. Doing so will put your spine in a neutral position, making it easier to stay rigid during the execution.

Similar Exercises to the Kettlebell Turkish Get Up

Standing Military Press (Barbell)

The standing military press differs from the Turkish get up, but the exercise strengthens your core, upper back, shoulders, chest, and triceps (1). These muscles play an essential role in keeping you stable and supporting the dumbbell during a get up. 

Lunge (Dumbbell)

Like the military press, lunges are a fantastic exercise that strengthens a range of muscles you’re using during a Turkish get up. Lunges develop your quadriceps, adductors, hamstrings, glutes, and midsection (2).

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The kettlebell thruster is one of the best full-body kettlebell exercises that burns a ton of calories and develops your athleticism, making everyday tasks more accessible.

 A notable benefit of the exercise is that it develops multiple muscles in the lower body: the quadriceps, hamstrings, and glutes. The dumbbell thruster also involves the shoulders, triceps, upper chest, back, and midsection, making for an effective full-body workout. Plus, you can burn many calories and train your cardiovascular system, improving your endurance and recoverability.

We recommend including the single-arm kettlebell thruster (and most other kettlebell exercises) near the middle of a workout. For example, you can do two or three compound exercises and move to the kettlebell thruster. Perform multiple sets of at least 8 to 10 reps per arm.

Level of the kettlebell exercise: Intermediate

How to do a Single-Arm Kettlebell Thruster

1. Grab a kettlebell, stand tall, and lift the weight to shoulder level. Keep your elbow bent and the kettlebell on the outer side, resting against your forearm and bicep (rack position).
2. Have your feet at a hip-width distance with your toes pointing slightly out.
3. Keep your free arm to the side and slightly out for balance.
4. Bring your shoulders back, engage your abs, take a breath, and squat.
5. Descend until your thighs are parallel to the floor and move up, pushing through your heels.
6. As you reach the top of the squat, continue the movement by pressing the kettlebell over your head, extending your elbow fully. Exhale near the top.
7. Lower the kettlebell to the side of your shoulder and into the starting position as you take another breath and descend for the next  repetition.
8. Once finished on one side, grab the kettlebell with your other hand and perform the same number of reps.

What muscles does the kettlebell thruster activate?

One of the primary muscle groups that work during a single-arm thruster is the quadriceps, which cover the front side of our thighs and produce knee extension (1). Our quadriceps control us as we descend into the squatting part and contract to extend our knees off the bottom position.

The hamstrings and glutes also play a role in the squat portion of the thruster since their primary job is to provide stability and extend our hips as we move up (2, 3).

Our deltoids are the second major muscle group active in a kettlebell thruster. These muscles activate and allow us to press the weight overhead (4). The triceps assist the deltoids because their primary function is elbow extension (5). Similarly, the upper chest (clavicular head) contributes by supporting our shoulders and triceps.

The back and midsection musculature provide torso support and help us remain stable as we descend and press the kettlebell overhead.

Tips on Proper Form when Performing the Kettlebell Thruster

While relatively straightforward, the kettlebell thruster can be challenging, and there is a small risk of injury if you’re not careful. Pick a lighter weight to learn the movement and always listen to your body for signs of pain or discomfort.

A vital tip to keep in mind for kettlebell thrusters is to transition from a squat to an overhead press in one fluid motion. Press the kettlebell up just as you have your knees fully extended. Then, descend just as you lower the kettlebell to the side of your shoulder and into the starting position. 

Another tip to keep in mind for the kettlebell exercise is to squat until your thighs are at least parallel to the floor. Doing so is vital for proper quadriceps activation and growth. You should also press through your heels from the bottom position and avoid shifting your weight to your toes. 

 The third tip to keep in mind for the movement is maintaining whole-body tightness as you press the weight overhead. Squeeze your glutes and engage your abs as you finish the squat and transition into the press. Your body should be straight, and the kettlebell should be over the center of gravity.

Variations and Modifications of the Kettlebell Thruster

1. Double Kettlebell Thruster

The double kettlebell thruster is a more advanced version of the exercise that trains both sides of your upper body together. Instead of using a single weight, you have to hold a pair of kettlebells, squat, and extend your arms simultaneously.

2. Two-Arm Goblet Kettlebell Thruster

Similar to the double kettlebell thruster, the two-arm goblet variation trains both sides of your upper body together. But, instead of using two kettlebells, you’re holding one with both hands. 

3. Single Kettlebell Clean to Thruster

The single kettlebell clean to thruster is a slightly more complex and advanced version of the classic exercise. With it, the objective is to squat, press the kettlebell, bring it down to your hip level, perform a swing, clean the weight back to shoulder level, and proceed with another squat and press.

Mistakes to Avoid

Using Heavy Kettlebells

A relatively common mistake with kettlebells is using too much weight. Most trainees pick a load they can squat without paying attention if they can press the kettlebell overhead. Avoid the error by selecting a kettlebell that feels light enough to squat but heavy enough to pose a challenge as you press overhead.

Not Squatting Low Enough

Another mistake with kettlebell thrusters is not squatting low enough. Doing so might allow you to do extra reps, but it will make each repetition less effective for your lower body. Fix the mistake by squatting until your thighs are parallel to the floor. 

Pressing Kettlebells Outside Your Center of Gravity

The third error with kettlebell thrusters is pressing the weight slightly forward as it goes above your head. Most beginners would never notice making the mistake but doing so makes the exercise increasingly difficult. Pushing the weight in front of your center of gravity makes it more challenging to keep your balance. Avoid the error by pressing straight up having the kettlebell above your head.

Similar Exercises to the Kettlebell Thruster

Goblet Squat

Goblet squats are an effective accessory exercise for the quadriceps (6). The objective is to hold a dumbbell in front of your chest as you squat, and doing so forces you to maintain a more upright torso and train your upper back. The goblet squat isn’t the same as a kettlebell thruster, but it resembles the squats portion of the exercise.

Push Press

Push presses are a full-body exercise that strengthens a range of muscle groups, including your midsection, back, chest, shoulders, and triceps. The objective is to dip slightly by bending your knees and thrust the weight above your head. Push presses resemble the final part of a single kettlebell thruster because you have to generate momentum to transition into an overhead press.

Plate Front Raise

Plate front raises are different from kettlebell thruster, but performing them can improve your performance. The plate front raise is an excellent isolation exercise you can do to strengthen your shoulders, which would enhance your overhead pressing strength.

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