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The Goblet Squat: The Best Exercise You’re Not Doing

In this article, we’re going to discuss the goblet squat. For those unfamiliar with the goblet squat, it’s a type of squat that uses a kettlebell or dumbbell between your legs to help support its weight.

The goblet squat can be modified for any fitness level and can be used as part of a warm-up or exercise.

What is Global Squat

A goblet squat is a variation of the back squat and a great way to start getting comfortable with the technique.

The goblet squat is easy to learn, master, and perform. It’s also good for your knees because it takes stress off them by loading your hips in a more horizontal position.

The benefits of this move include being able to load more weight than you could do with traditional squats—which will help build strength faster—and having an easier time keeping proper form while lifting heavy weights.

Man Performing the Goblet Squat

How to Do the Goblet Squat

  • Place the kettlebell on the floor before you and hold it by the horns.
  • Stand with your feet slightly wider than hip-width apart, keeping your chest up, back straight, and knees soft.
  • Bend your knees and hips to lower your body as if sitting in a chair until you reach 90 degrees at the knee joint. Keep the kettlebell under your center of mass throughout this movement so that it does not swing around or shift from side to side. This will help keep good form during each rep and allow optimal strength gains down the road when using heavier weights!
squat barbell weightlifting

Goblet squat vs. back squat

The back squat can be more effective than the goblet squat, but it’s harder to do. Most people who have never tried a back squat will find that they cannot execute one properly.

The goblet squat is easier for most people because you don’t have to worry about keeping your torso upright and maintaining balance. 

Another benefit? Because you’re holding onto a kettlebell rather than placing weight on your back, you can do goblets with much heavier weights than what’s possible with a barbell.

Goblet squats are also more effective at targeting certain areas of your body, like glutes and quads (rather than hamstrings).

But if your main goal is building strength through heavy resistance training, then back squats may be better suited.

How to add a goblet squat to your routine

To get started, you need to choose a weight that allows you to perform the exercise with good form and at least 8 reps.

Hold the kettlebell by its handle and place your other hand on top for support. Maintain a neutral spine and keep your lower back flat throughout the movement (don’t let it arch).

Then squat down as low as possible while keeping your knees behind your toes. Think of sitting into a chair until there’s no more room between your knees, hips and heels.

While standing up again straighten out both legs at once rather than bending one knee first, then lifting with that leg bent first followed by extending both legs at once. This will help prevent injury in case one leg is stronger than another, leading to overuse injuries.”

Man Performing Alternative to Goblet Squat

Benefits of Goblet Squats

The goblet squat is a great exercise for beginners and advanced lifters alike. It’s a great way to build strength and mobility in your hips and legs. Which can help you squat better and with better form. 

Goblet Squats also help strengthen your core muscles, improve balance and stability while lifting weights, improve your posture when standing up straight (especially when holding weight), and increase muscle mass throughout the entire body, including your glutes (buttocks), lower back muscles (erector spinae), quadriceps femoris muscles on top of thighs hamstrings near knee joint calves behind ankles.

Better Warm-Ups

Goblet squats are a great way to warm up the upper body and core. They can be done before a workout, practice, game, or run. You can also do some goblet squats with dumbbells after a workout to squeeze out some extra muscle fatigue and soreness.

Goblet squats will help you prepare for any sport or activity requiring quick bursts of energy. They’re great for warming up before basketball games because they work on your lower back strength and balance. As well as helping to improve your explosiveness off the ground during dunks and layups!

You may have heard people say that they should do squats before running. So that they’ll be able to move faster while running without getting tired too quickly.

Perfect Your Squat Mobility

You will need to use a kettlebell or dumbbell to do the goblet squat. You should feel comfortable with your body weight before trying this exercise. Goblet squats will help you improve your overall mobility and strength in the ankles, hips, and low back.

Squatting is an essential part of life that we do every day, whether we realize it or not. However, many people lack the mobility to squat properly due to tight hip flexors or tight ankles. Which can cause pain when sitting down on a chair or bench at home after work. As well as during other activities such as gardening or mowing the lawns.

Progress Beginners

For beginners, you should start with bodyweight goblet squats. Once you can do 3 sets of 10 reps with good form and no pain in your knees or back. Move on to more weight-bearing exercises like goblet squat with dumbbells and then progress to barbells, kettlebells and eventually weighted vests or sandbags.

Beginners should do 3-4 sets of 8-12 reps depending on their goals: strength or hypertrophy (muscle growth). You can add rest/pause sets if you want an extra challenge!

man-and-woman-performing-a-goblet squat

Increase Postural Performance

The goblet squat is a great way to improve your postural performance. By increasing core strength, balance, and lower back strength. You will be able to maintain a neutral spine more effectively when squatting. This, in turn, will help prevent injury while lifting heavier weights. Increase your general athletic performance by improving your ability to sprint faster or jump higher.

Train Around Injury

If you have an injury and need to take a break from squatting, that’s fine! Just because your goblet squat won’t be as easy doesn’t mean it can’t still be beneficial. You can still train the same muscle groups without being able to perform full-depth goblet squats.

Your upper body, core, lower body, and cardio will benefit from the exercises in this article, even if they’re modified. And don’t worry—even if your mobility is limited by injury or age, there are ways around that too!

Conclusion on the Goblet Squat

The goblet squat is one of the most effective compound exercises for building size and strength. It’s also a great way to start strength training if you’re new to it.

I hope this article has helped explain how to do the goblet squat correctly and its benefits. I also want to thank you for reading, and I hope your day is going awesome! Happy training!

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