Learn Kettlebell Goblet Squats to Increase your Swim Strength

Welcome to day 3 of the BridgeAthletic Building Blocks Progression.

Today we are introducing the KB Goblet Squat.

The KB/DB Goblet Squat is simply the Frog Squat movement but holding a kettlebell or dumbbell at chest height. Warning, be cautious of how much weight you are adding; please do not try to be a hero on this exercise. This is just a stepping stone with the ultimate przie being the Deadlift. Choose a weight that initially feels like a warmup set as you adjust to the new stimulus of the external load.

Exercise 3: KB Goblet Squats


Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keep your chest up and back flat throughout the movement. Holding the KB with both hands at chest height, elbows tucked in at your side. Squat slowly toward the ground until your thighs are parlalle to the ground. Keeping your chest up, try to touch your elbows to the inside of your knees. Rather work to keep your chest up and maintain the quality of the movement, than drop your chest & lift your hips in order to touch your elbows to your knees. Pause. Return to the start position in a controlled movement. Pause. Do not lock your knees out. Repeat for prescribed reps.

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Frog Squat

Day 2: Monster Walks

Want more Building Blocks?

Download our e-book to receive an in-depth look at our full August Building Blocks!

Want Feedback?

We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.

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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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7 years ago

Someone should tell the model that the article says NOT to lockout your knees at the top of the movement.

7 years ago

This is good stuff, especially for young athletes who cannot do the barbell squats yet, or are too tall to make that work.