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As a personal trainer, I’ve always considered goblet squats to be a powerhouse of an exercise and one of the best at-home movements for strength building and fat loss. They have so many advantages but, specifically, what makes them amazing is that they provide a versatile and effective workout for everyone—no matter their fitness level.
Not only do goblet squats target major muscle groups, but they also offer a range of health and mobility benefits. In this article, we’ll explore the proper technique for performing goblet squats, delve into the myriad advantages they offer, address common issues faced, and sprinkle in some interesting historical facts about this exciting exercise.
Table of Contents
How to Perform Goblet Squats
Goblet squats are relatively simple to perform, making them accessible for beginners and seasoned fitness enthusiasts alike. Follow these steps for proper execution:
1. Starting Position
Begin by standing with your feet shoulder-width apart, ensuring your toes are slightly turned out and engaged. Grip the ground with your toes to create a strong base on the floor.
Although goblet squats can be performed by holding a single dumbbell against your chest, we’re going to focus on the original version, with a kettlebell.
Grip the kettlebell by the horns and “pull them apart” for your core to activate. Keep the kettlebell as close to your body as you can and pull your elbows down towards your hips.
2. Initiate the Squat
Lower your body into a squat position by bending at the hips and knees simultaneously. Ensure your chest remains upright, and your back maintains a natural arch. Aim to bring your elbows to the inside of your knees while keeping the weight close to your chest.
3. Depth and Alignment
Descend until your thighs are at least parallel to the ground, but you’re trying to shoot for hips dropping below parallel if your mobility allows.
Keep an eye on your knees and track them over your toes, preventing them from collapsing inward. Maintain a neutral spine throughout the movement by keeping your core engaged.
4. Rise to the Starting Position
Drive through your heels as you push through the floor, exhaling your air forcefully as you stand up and engage your glutes and quadriceps, to return to the starting position. Maintain control of the weight throughout the movement or scale down until you’re able to.
Benefits of Goblet Squats
1. Full-Body Activation
Goblet squats engage multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, core, and upper body. It’s a super comprehensive movement that promotes overall strength development.
2. Improved Mobility and Flexibility
The squatting motion, especially when dropping below parallel in the goblet squat, enhances hip mobility and flexibility in the ankles. This can be particularly beneficial for individuals struggling with tightness in these areas.
As they become more mobile, they can advance their weight or depth. This also makes it far more accessible for anyone at any fitness level.
3. Core Strengthening
What’s great about this combination move is that it is an exercise that builds your core without doing much extra. Just holding the kettlebell close to the chest and pulling it apart with your hands requires significant core engagement. This not only strengthens the core muscles but also improves stability and posture. Yay!
4. Functional Strength
Goblet squats mimic everyday movements like picking up objects from the ground. This makes goblet squats are hugely functional movement that improves your ability to safely move around the house or workplace every day!
Common Goblet Squat Issues and Solutions
1. Knee Alignment
- Issue: Some individuals may experience their knees collapsing inward during the squat.
- Solution: Focus on keeping the knees in line with the toes and engage the glutes by pressing the knees out on the way down and up to maintain proper alignment.
2. Depth Concerns
- Issue: Limited flexibility may restrict the depth of the squat.
- Solution: Gradually work on improving flexibility through dynamic stretches and mobility exercises. Start with a comfortable range of motion and gradually increase it over time. A solid way to begin is by stretching out the calves and hips before beginning.
3. Weight Distribution
- Issue: Improper weight distribution may lead to leaning forward which then could lead to knee pain or other issues.
- Solution: Keep the weight close to your chest, and focus on driving through the heels to maintain an upright posture.
Historical Tidbit About the Goblet Squat
Goblet squats, while a contemporary staple in fitness routines, draw inspiration from ancient training practices. Historical records suggest that gladiators in ancient Rome used a similar movement as part of their training regimen.
The weighted squat, resembling the modern goblet squat, was a fundamental exercise in building the strength and agility needed for combat in the Colosseum. So when you train goblet squats, remember the Romans did it too!
Taking Your Goblet Squats to the Next Level
For an advanced-level tutorial on performing goblet squats—whether with a dumbbell, medicine ball, or any other weighted object—check out our previous goblet squat tutorial article.
Need visual instructions? Below, we’ve embedded our original goblet squat walkthrough video hosted by Pat Chadwick, in which he goes over three key variations for this exercise.
Goblet Squats: Your At-Home Strength-Building Staple
In conclusion, goblet squats are a testament to the effectiveness of foundational strength exercises. By incorporating this dynamic movement into your fitness routine, you can unlock a host of benefits and contribute to your overall well-being. Whether you’re a fitness novice or a seasoned pro, the goblet squat offers a versatile and accessible means of sculpting a stronger, more resilient body.
The best way to improve your goblet squats is by developing good mobility, hip flexor strength, and simply practicing it regularly! For my personal training clients, I love drilling the following exercises to help me build stability, strength, and depth in my goblet squat:
For a more advanced approach to calisthenics education, consider booking a consultation with one of our qualified trainers. This way, you can learn how to perform the kettlebell goblet squat in a way that works for your unique body and movement style, in addition to countless other advanced exercises.
Give it a shot today, my Gymless Heroes!
Helya is a NASM certified personal trainer with expertise in RKC, 200 Hr Yoga, Animal Flow, Precision Nutrition, Tabata, Pilates, and is currently completing her CrossFit L1 certification. She is an experienced coach with many certifications, but most of her experience comes from the hundreds of people she has helped over the last decade while owning a small functional training gym in Ventura, California. Helya is a people person passionate about helping people move well and hurt less.