The Goblet Squat is an exercise invented by strength coach Dan John. Like barbell squats, they’re a great exercise for developing lower body strength and flexibility. Unlike barbell squats, they don’t require a squat rack or spotter. All you need is a kettlebell or dumbbell and you’re set. Another benefit is that they don’t stress your lower back or shoulders like barbell squats can when they aren’t done properly. Add them to your workouts and I guarantee that after a month your lower body – especially your hamstrings, hips, and glutes – will be stronger and more flexible than ever before.
How To Do Goblet Squats
- Stand with your feet apart in a shoulder width stance.
- Hold a kettlebell by its handle with a hand on each of its horns (the sides of the handle).
- If you’re using a dumbbell hold it in a vertical position with both hands under the top plates. Imagine you’re holding a goblet of wine with two hands.
- Flex your arms so your elbows are pointing out and the weight is against the center of your chest.
- Perform a squat as you would with a barbell. Your weight should be over your heels and your lower back flat. Don’t learn forward from your hips.
- Squat until your hips are below parallel or as close as you can get. Try to squat lower at every workout.
- When you are in the bottom position your elbows should be inside of your thighs pointing slightly down and toward the ground.
- Pushing with your heels, return to a standing position.
Below is a video from YouTube which shows how to perform Goblet Squats.
When To Do Goblet Squats
You can perform them as part of your warm-up or during your workout. Since they only require a kettlebell or dumbbell they’re great to do when you are training at home or don’t have a squat rack available. Goblet Squats are also great to do if you want to work on your technique or if you need to increase your hip flexbility.
Goblet Squats are also great to do as part of a circuit style workout. Try doing them in combination with kettlebell swings and plyometric push ups with no rest between exercises to improve your overall fitness. Start with 5 sets of 5-8 reps per exercise and only rest after you’ve performed each exercise. Perform 5-8 circuits.
The Best Equipment For Doing Goblet Squats
Like I mentioned in the beginning of this article, kettlebells are the best equipment to use for this exercise although dumbbells are okay. I find kettlebells are the better choice since their handle makes them easier to adopt the preferred grip. Their design makes it easier to use proper technique too.
If you don’t own or have access to a kettlebell, you can buy them online. I recommend First Place Kettlebells. They’re designed to last forever and their handle makes it easy to get a good grip so they don’t slip from your hands. Read this review to learn more about First Place Kettlebells.