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Goblet Squat Prying Hold 7s · no sound

Goblet Squat Prying Hold

Deep goblet squat held at the bottom while the elbows pry the knees out and the hips shift.

Primary muscle
Adductors, Quads
Equipment
Kettlebell
Difficulty
Beginner
Movement
Mobility, Squat
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How to do it

  1. Hold a kettlebell by the horns at the chest with the elbows tucked.
  2. Set the feet wide enough that you can sit between them with both heels down.
  3. Squat to the deepest position you can keep the torso tall.
  4. Place the elbows inside the knees and gently press the knees out.
  5. Shift the hips slightly side to side without standing up.
  6. Keep the kettlebell against the chest and the heels glued to the floor.

Common mistakes

  • Rising out of the hole so the hold becomes a regular goblet squat.
  • Letting the heels lift as the knees are pried out.
  • Rounding the lower back to chase extra depth.
  • Shoving the knees out so hard that the feet spin or lose the floor.

Muscles worked

Primary
AdductorsQuads
Secondary
AbsGlutes

Same movement, other equipment

Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell

Similar exercises

Prying Goblet Squat Beginner Prying Goblet Squat Quads Kettlebell Dumbbell Lateral Lunge Beginner Dumbbell Lateral Lunge Adductors Dumbbell Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell

Good to know

What muscles does the Goblet Squat Prying Hold work?
Mainly the adductors and quads. It also works the abs and glutes.
What equipment do you need for the Goblet Squat Prying Hold?
It uses a kettlebell. Without it, the Cossack Squat and the Dumbbell Cossack Squat train the same muscles the same way.
Is the Goblet Squat Prying Hold good for beginners?
GymVim rates it beginner.

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