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Why the goblet squat?

Updated: Mar 1, 2023

I’m sure you've all been going a little stir crazy and doing squats with random objects from around the house in order to fill the void that the gym has left!

In doing so the chances are you’ve been performing a goblet squat. This short post is going to outline how to and why to use the goblet squat in your training.

1. Functionality

The goblet squat is an extremely natural movement for most and has the least potential for injury of all the loaded squat variations. It forces your torso to stay in an upright position and allows you to sink naturally into a below parallel squat. Replicating daily movement! For example if you were to get something from a low drawer or cupboard, you are more than likely to have to squat down and pick it up. Therefore doing this squat can carry over to and improve your quality of movement in day to day life!

2. The Goblet squat is suitable for all

Those who are new to squatting may have some difficulty in performing a barbell squat in the first stages of their training. They may lack the postural awareness/ankle mobility or quadricep strength that is required to maintain a safe upright position whilst squatting.

The goblet squat eases a beginner into understanding how to adjust their form for the better and gives them awareness of proper squat mechanics. For example... If the weight is falling away from your body, causing the torso to collapse, then the weight has to be pulled back into the body and core/upper back muscles engaged. It is much easier for a beginner to grasp the concept of this in a goblet squat than in other loaded variations.

The goblet squat is not only useful for beginners, it can be useful for more experienced gym fanatics too.

Front loaded squats are great for developing the core, quads and upper back, they can be loaded heavy (providing you have heavy enough dbs and kbs) so therefore can be used as a strength and hypertrophy exercise. Adding variety to your routine! Furthermore, for those Olympic lifters out there goblet squats can be applied to mimic the upright torso required when performing movements like the snatch and clean. Meaning goblet squatting can transfer over to your Olympic lifting too.

Goblet squats can be adjusted in volume to create varying stimulus. You can use them in endurance workouts with high reps, for hypertrophy and even low reps and sets with plenty of rest to achieve a strength stimulus!

3. The goblet squat is great if you need to train around an injury

If you are suffering with a back or shoulder injury for example, the goblet squat allows you to still work through a squatting range of motion and stimulate your legs with minimal compression of your spine, decreasing stress on your lower back. In addition to this it can be used as a rehab exercise, to return to loaded squats and work back from the foundations of movement.

How to goblet squat:

1. Stand with your feet placed around shoulder width apart, holding your DB, KB or even dog 😂 so it is touching your chest, just below the sternum.

2. Keeping your core tight and chest up tall, making sure to keep your weight on your heels. Bend your knees and hips to sink into a squat, aiming to reach below or at least parallel.

3. Keeping your knees pushed out and continuing to keep your core tight, push back up through the floor until your hips are fully extended and you have completed a squat.

Be careful to avoid your torso falling forward and knees caving in whilst performing goblet squats! To rectify this, focus on pinning your shoulder blades together, keeping the core tight and forcing your knees out through the whole movement.

Hope you’ve found this helpful, keep squatting guys! 💪

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