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Prying Goblet Squat 8s · no sound

Prying Goblet Squat

A kettlebell goblet squat that pauses in the hole so the elbows can pry the knees out and open the hips.

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

  1. Stand with the feet about shoulder width and the toes turned out slightly.
  2. Hold a kettlebell by the horns at the chest with the elbows pointing down.
  3. Brace the trunk and pull yourself down between the knees.
  4. At the bottom, slide the elbows inside the knees and pry the knees out.
  5. Keep the chest tall and the heels down while you breathe in the hole.
  6. Stand by driving the floor away, then reset the goblet before the next descent.

Common mistakes

  • Folding the lower back in the hole instead of keeping a long spine.
  • Resting on the joints with a soft trunk instead of prying against tension.
  • Prying on every heavy set after the hips are already open.
  • Letting the kettlebell drift away from the chest and losing the counterweight.

Muscles worked

Primary
Quads
Secondary
AbsGlutes

Same movement, other equipment

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

Similar exercises

Goblet Squat Prying Hold Beginner Goblet Squat Prying Hold Adductors Kettlebell 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 Kettlebell Walking Lunges Advanced Kettlebell Walking Lunges Quads Kettlebell

Good to know

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

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