After the great Dan John invented the squat, the goblet squat revolutionized the way squats were practiced and taught. If you don’t know what a goblet squat is, I’d have Dan John come over to your house and walk you through a goblet squat workout himself – but if you just Google the name, it might be more realistic. Now! Ironically though, Dan John stumbled upon the goblet squat.
“Years ago, I got to teach 400 athletes to squat properly. I tried moving again and again, lifting again and again, and failed every time. I saw a silver lining in teaching a kid Zercher to squat, when A few kids learned the pattern when we lifted the kettlebell off the ground, but nothing worked.
The answer is somewhere between the Zercher squat and the potato squat. When I rest between swings and the weight is held in front of me like I’m holding the Holy Grail, I think about it. I squat down from there, push my knees out with my elbows, and look – goblet squats. “
It can be said that his choice is wise. Here, we’ll dive into what the goblet squat is, how to do it, common mistakes, and some variations to keep things interesting.
What is the goblet squat
This exercise is a variation of the front-load squat performed with kettlebells or dumbbells. Lifting weights forward encourages you to stand up straighter and your upper back tightens and bulges. The weight is a balance that encourages you to sit between your legs rather than above your knees.
How to Do Goblet Squats
- With your feet in your preferred position, place a dumbbell or kettlebell under your chin and your elbows by your sides.
- Engage your front core, bringing your chest up and shoulders down.
- Then grab the floor with your feet and squat down between your knees, chest out.
- Once you’ve reached your preferred depth, drive your feet through the floor, squat down, and finish by squeezing your glutes as you lock out.
- Reset and repeat for desired reactions.
Muscles Trained by Goblet Squats
The goblet squat is primarily a lower body movement, but because your hands are holding the weight in front, there is some upper body movement as well. Here are the main muscles that are trained in the holy grail of the squat.
lower body
- Quadriceps: Most squats are a knee-based movement, and the goblet squat is no exception.
- Hamstrings: Little involved in almost all squat variations, but the hamstrings provide eccentric strength during the squat and help the glutes slightly during hip extension.
- Gluteus Maximus: The glutes work overtime to stretch the hips when you squat from the hole to the lockout position
- Core: The goblet squat is a front-loaded squat variation that requires you to maintain an upright torso and an engaged front core.
upper body
- Upper back: Because you’re holding the weight in front of you, your upper back will contract isometrically to keep the weight in place and maintain good posture during the set.
- Forearms and biceps: If you’re holding a kettlebell, you’ll need a good grip to hold the kettlebell in the goblet position.
4 Benefits of the Goblet Squat
The beauty of the goblet squat is that almost anyone can do it, and with some advice from YouTube videos and this article, most lifters can start. Here are some more benefits of incorporating the practice into your routine.
- Beginner friendly: The front-load position of the goblet squat acts as a counterbalance, allowing you to squat between your knees rather than above them for better squat form. If you squat on your knees, you get instant feedback and a floor all over your face. Goblet squats are a great introductory exercise to more complex squat exercises like barbell squats.
- To increase your postural strength: Due to the nature of the front-load position, you must maintain an engaged upper back, an upright posture, and an extended thoracic spine. If you can’t do any of these things, the weight will fall out of your hands, which can be awkward.
- Front core strength: When you start goblet squats, you’ll feel the magic of your front core. By keeping the weight in the goblet position, your core engages to stop collapsing forward. Then, as you squat down and maintain your balance throughout the exercise, you need to support and prevent hyperextension of the spine.
- Lower back friendly: Barbell squats are great, but they put a stress load on the spine, which is not okay if your lower back is firing. Enter the goblet squat. Because you’re not using as much load and the front weight position, there’s less of a compression load on the lower back. For many lifters, the goblet squat allows you to train the squat without lower back discomfort.
common mistakes
This move is an almost perfect squat instruction exercise, and it’s also an excellent exercise for adding volume to the quadriceps and glutes. Let’s face it, being wrong is a tough exercise, but there are a few things to look out for in order to get the most out of this exercise.
- To the light: If you’re a beginner lifter, it’s okay to train light to lower your form and technique, but if you’re an intermediate or advanced lifter, there’s no excuse. Goblet squats are one of those exercises where heavier loads improve form because the weight acts as a counterweight. There’s no need to pump out mindless reps here; load up and be more conscious in the 8-15 rep range.
- Use partial range of motion: Squat depth is sensitive. Goblet squats with a front load are better for depth than other squat variations, so you don’t need half reps. It is possible to place the elbows on the inside of the knees at the bottom of the squat. If not, work on hip mobility.
- It’s not a good morning: The main characteristics of the goblet squat are the front load and the ability to keep the torso more upright while squatting. You have to avoid intentionally leaning your torso forward or shooting your hips backward like a hinge. Squatting between your knees and keeping your upper back engaged can help.
programming advice
Goblet squats are not a great strength exercise because the dumbbells can only get big, and when they get big, it’s hard to get into position and stay in place. IMO takes away the validity of this work. Better program your goblet squats for your muscles and reinforce better technique.
- For beginners and better techniques: When learning a new movement or trying to improve your squat form, more reps, not fewer, are better. Two to four sets of 8 to 12 reps work well here.
- For muscles: When your goal is to build muscle, challenging weights, tension time and volume are essential factors. Three to four sets of 10 to 15 reps are required here, using moderate to heavy dumbbells or kettlebells.
Goblet Squat Variation
Variety is the spice of life, and the goblet squat is no exception. Doing the same thing but slightly different will keep you focused, and you’ll stay on the buff train longer.
