Exercise Of The Week: Goblet Squat

Photo credit: Men Fitness

Meet the goblet squat, a movement that can help any person master squatting form. Often nicknamed the "king of exercises," the back squat offers a whole host of benefits, including but not limited to: a rock-hard butt that looked like it could crack nuts in a single squeeze and, stronger and meatier legs.

Grabbing up a kettlebell or dumbell tight against your chest spontaneously offers some of the initial hints required for a good squat such as tightening the abs and upper back and bracing under the weight. This forces you into proper body position while also developing the frontal core support musculature. Holdng the weight tight in the front loaded position also forces your upper body and core to work harder to hold the posture. Yes, you guessed it! That means you get a hell of a tough abs workout while blasting your legs. And who doesn’t like multi-tasking?

Exercise Data

Type: Strength

Main Muscle Worked: Quadriceps

Other Muscles: Calves, Glutes, Hamstrings

Equipment: Kettlebell, Dumbbell

Mechanics Type: Compound

 Level: Beginner

Force: Push

 How To Perform Goblet Squat

1. Grab a weight against the chest. If you’re using a kettlebell, hold it by the horns; using a dumbbell, hold one by the head up vertically between your palms in front of your chest.
2. Stand with feet shoulder-width apart and feet turned slightly pointing out. If you're taller, you may need to widen the stance a little more.
3. Keeping your back straight and core tight, squat down deep slowly. Your butt should be at least level with your upper ankles. Make sure you're not falling forward or curving your back.
4. At the bottom, let your elbows go down the inside of your legs and push your knees out. This is what makes the goblet squat so distinct.
5. Keeping your feet flat on the floor, return back up and stand tall at the top and this is 1 repetition. Do  3 set of  10-20 repetitions.  

Bonus Tip

Not challenging?  Try goblet squat side to side. Most standard weight training exercises operate in an up and down, forward and back of movement. But that leaves out the very important lateral component. This version of the goblet gquat includes lateral movement to help develop the abductor muscles, specifically the gluteus medius and minimus. Once you're at the lowest point of the squat, move hips with your bodyweight side to side.

You’re not limited to Kettlebell and dumbbell.  Medicine balls, large water containers and even any heavy household item you can grasp will all work equally well. The key is to form a “goblet” with your hands and arms while you cradle the weight from below, rather than clutch it.

Goblet squats is a great lower body move for blasting your core as you lean out those shapely legs! I love them, and I know you will too.

Get practicing!!!