There are all kinds of squats out there, but the goblet squat is one of my favorites. This is an especially great move if you find it difficult to keep your torso upright when doing barbell squats - having a heavy weight on your shoulders can make squats awkward for some of us and holding the weight in front of you can help you keep a more upright position as you squat, allowing your hips to go back so you can engage the glutes without putting too much pressure on the knees.
There are different ways to do the goblet squat, depending on who you're listening to and what your goals are. Some experts suggest lowering into a deep squat with your elbows between the knees while others recommend squatting until your knees are at about 90-degree angles. Your own strength, flexibility and physiology will determine what works for you.
Do it right: Hold a dumbbell or a kettlebell by the horns (as shown) with feet about hip-width apart. Hold the weight close to your chest and squat, bring the elbows to the inside of the knees and lowering as far as you can. Keep the torso upright and the abs engaged as you press back up, repeating for 1-3 sets of 8-12 reps.
What about you? Do you have a favorite way to squat? Leave a comment and tell us about it.
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Holding the weight in front makes squats much easier for me. I also like to hold the kettlebell straight down between my thighs and let the weight help me sink into the bottom position. This is similar to a kettlebell deadlift, but the weight doesn’t need to touch the ground. be sure to squeeze the glutes on the ascent!
I find that the best article on the subject is from Dan John, who after all invented the goblet squat as a training tool to teach groups of athletes the proper way to squat. It’s also useful as a training tool for developing flexibility in beginners who a lot of the time have a great deal of difficulty reaching proper depth with just body weight due to balance issues. The weight acts as a counterweight allowing them to properly sit back and down without feeling like they’re going to fall over from a poor sense of balance
Having clients learn how to properly squat first. Many times I see newbys squat incorrectly. So, I start clients off with a ball (wall squats). Trainers need to be careful not to progress clients too quickly. Deep squats can cause back pain and knee problems if not done correctly.