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Building Blocks: The Deadlift Progression Day 3

Posted by BridgeAthletic on Sep 2, 2015 7:06:00 PM

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Day 3: KB Goblet Squat

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

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

Now it's your turn:


Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
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. 
Be sure to check back tomorrow for more Building Blocks!

Topics: Performance Trends