The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans.
Excellent drill to learn and master proper squat form
Works the legs dynamically and the upper back, core, and shoulders isometrically
Easier to squat deeply with good form than barbell squats
Scalable for beginners, but can also works with heavy weights for more advanced lifters