Goblet Squat

3 Reasons Why You Should Do The Goblet Squat

You are in search of an effective squat variation which will help you learn the fundamental movement pattern of the squat in a safe way?

Your search has come to an end!

May I present – The Goblet Squat

I have taken a firm grasp of what the goblet squat is about, at the beginning of 2011 to my Hardstyle Kettlebell Certification. Since then, the exercise has been integrated as a fixed exercise into my workouts.

Dan John has introduced this exercise to the modern fitness industry as he was searching for a simple and safe way to teach a big group of young athletes the basic pattern of the squat.

Aside from the fact, that you’ll learn this basic motion super swiftly, there are three other benefits.

#1 Your knees can not collapse inwards

If there is one observable thing during exercising from beginners, it is collapsing knees. In the low position of a squat, when the transition comes back into the standing posture. Lots of people are having a hard time to constantly have their knees aligned towards their toes. The advantage of this position in the goblet squat is that your elbows are placed inward on your knees. This way, your elbows can basically take care of your knees staying in a good position.

#2 Improved core stability

The weight on chest level activates the core stabilisation musculature. A stable core takes care of you to not bending forward so that you can keep the weight on the chest level and shoulders above hips. Another benefit from the exercise is the fact, that you can use the weight as a counterweight. Someone who just started working out, who is otherwise spending a lot of time in a sedentary position, will often face a hard time keeping the upper body stable while performing a squat. It can generally be broken down to a lack of stability and flexibility. Primarily a lack of flexibility in the ankles and a lack of core stabilization. The goblet squat will help you master the pattern and compensate the weak links.

#3 More flexibility in hips and ankles

Prying means, that you will stay in the lowest position and work on the mobility of your hip and ankles. You imagine how you push apart your pelvic in the middle while simultaneously alternating to transfer your weight from one side to the other. Prying is one of the simplest possibilities to simultaneously improve the flexibility of your hip and ankles.

How to perform the goblet squat:

1. Take a weight and hold it in front of your chest

2. Pull yourself into the squat. You’re hearing right. You’re pulling yourself with the hip flexors into a low crouching position until your elbows arrived the insides of your knees. You will maintain a basic tension during the whole motion.

3. Get up explosively from the lower position to a stand. Keep an eye on your shoulders rising exactly as fast as your hip.

Here is a video on how to perform the goblet squat:

Common mistakes in performing the goblet squat:

* You’re falling into a deep crouching position and will hang without any basic tension in your ligaments.
* No tension in the upper back and shoulders
* Your hip rises faster than your shoulders.

In nearly all this cases it is the weights that turn out to be too heavy. Master the basic pattern using a lighter weight first while step by step progressing the movement by steadily increasing the weights you use.

So now you see that the goblet squat is not just a good exercise for beginners. Even more advanced athletes and weekend warriors will benefit from more mobility and stability during the squat.

So how about you? Do you have already gained experience with the goblet squat? If not, grab a weight (I recommend kettlebells) and try them now.

Tell me how you like the goblet squat and primarily how your hip will be feeling after a round of prying.

You like this article? Stay tuned and subscribe to the SYT Newsletter.

Leave A Response

* Denotes Required Field