top of page
Search

"Master the Goblet Squat: The Ultimate Exercise for Strength, Stability and Form"

Goblet squats are an accessible yet effective way to add resistance to your squat routine. By holding a dumbbell or kettlebell close to your chest, this variation enhances core engagement, improves posture, and encourages deeper squats, making it an ideal progression from bodyweight squats.
Goblet Squat
Perfect For: Strengthening the core and upper body while improving squat depth.

A Stepping Stone to Weighted Squats

Goblet squats are an excellent progression from bodyweight squats. Holding a dumbbell or kettlebell close to your chest introduces a load, which activates your core and reinforces proper squat depth and posture. This variation is also forgiving, making it ideal for those still fine-tuning their technique.


How to Perform:

  1. Setup: Hold a dumbbell or kettlebell close to your chest, gripping it with both hands. Your elbows should point downward, and your feet should be shoulder-width apart.

  2. Lowering: Engage your core and lower your body by pushing your hips back and bending your knees. Keep the weight close to your chest and your elbows inside your knees.

  3. Depth: Go as low as you can while maintaining control and keeping your chest upright. The weight helps counterbalance, encouraging deeper squats.

  4. Returning: Press through your heels and drive upward to return to standing, keeping the weight steady.


Common Mistakes to Avoid:

  • Leaning Forward: Keep the weight close to your chest to prevent tilting forward.

  • Shallow Depth: Use the weight as a counterbalance to improve squat depth.

  • Neglecting Core Engagement: Tighten your core throughout the movement for stability.


    Ben Harris Personal trainer
    Want to know more? Contact Ben Harris - Fit2Go Senior Physio and Personal Trainer

Benefits:

  • Enhances Core Strength: Holding the weight activates the abdominal muscles.

  • Improves Posture: Encourages an upright torso throughout the squat.

  • Promotes Mobility: The added weight can help you squat deeper, improving hip flexibility.

  • Low-Impact Progression: A gentle introduction to loaded squats without overwhelming the body.


Goblet squats are versatile and can be included in warm-ups, strength routines, or conditioning circuits. They are a must-have for developing proper squat mechanics under load.

Squat Variation
Each Squat Variation offers different benefits
Each squat variation offers unique benefits tailored to different fitness goals and abilities. From foundational bodyweight squats to strength-focused barbell back squats, these exercises can help you achieve a balanced, powerful lower body. Incorporate them thoughtfully into your training for a comprehensive and progressive workout plan.



Kommentare


bottom of page