INTRODUCTION
Of all the functional movement patterns, the squat reigns supreme. If you could only pick one exercise, this would be it. Fortunately, there are a ton of variations, making it an exercise that virtually everyone can perform. The Goblet Squat is a great variation that allows you to perfect your technique in a very controlled setting.
GOBLET SQUAT FORM VIDEO
BENEFITS OF THE GOBLET SQUAT
Trains ideal squatting mechanics as the weight forces you into proper squatting positions
Improves mobility of the hips, knee, ankles and thoracic spine
Allows training of the squat pattern even in the presence of injuries
MUSCLES WORKED DURING THE GOBLET SQUAT
Quadriceps
Glutes
Hamstrings
Core
Upper Back
PERFORMING THE GOBLET SQUAT
Kettlebell Goblet Squat
Obtain a kettlebell and grab onto the handle with both hands directly opposite one another (they come in different sizes)
Bring the weight up to your chest by flexing your arms and keeping your elbows close to your body
Set your stance slightly wider than shoulder width with your feet pointing forward or out no more than 15-30 degrees
Begin the squat by simultaneously bending at the hips and knees while keeping your spine neutral
Keep squatting until your depth is below parallel
Below parallel means that your hip crease is below the top of your knee when looking from the side
Reverse the movement by pushing straight back up with even pressure across your feet
Exhale at the top of the lift and squeeze your glutes to finish extending your hips
Dumbbell Goblet Squat
The exercise can also be performed with a dumbbell
Position the dumbbell in a vertical orientation, and hold onto either side of one bell as seen in the video
Bring the weight up to your chest by flexing your arms and keeping your elbows close and tight to your body
The remainder of the movement is the same as above
COMMON MISTAKES
It is actually very difficult to perform this exercise incorrectly. Keep your feet flat on the floor, your knees aligned over your toes, and your spine neutral.
