goblet squat
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Leg Workout: Goblet Squat

Athletes in Motion
Athletes in Motion
September 15, 2017
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Let’s be honest. Not many people have superior form when it comes to squats. That might explain why squats get a bad rap as an exercise that is “bad for your knees” or one that “compresses the spine.” It’s not the exercise that’s bad. It’s usually the person’s form that is terrible. Or maybe those are all just excuses not to do squats, but every legs day you should be squatting.

There is always an effective alternative to back squats. One great alternative that gets the job done, forces near-perfect form, help with mobility, and allows for a super deep squat is the kettlebell goblet squat.

Other Benefits of the Goblet Squat:

  • Kettlebells keep the load, or weight, at the center of your body. This is great for beginners to learn superior squat technique, and it’s easier to stabilize your body and build core strength before attempting traditional back squats.
  • Completing goblet squats slowly on the descending, or eccentric, a portion of the movement builds great leg and core strength plus muscular endurance.
  • Your shoulders also get a workout since you must hold the kettlebell in place close to your chest. This exercise delivers a lot of “bang for your buck” with all the muscles worked in one exercise.
  • This is an exceptional fat burning exercise since it really gets your heart pumping.
  • It’s a very safe exercise.


How To Do The Goblet Squat:

  1. Stand in a wider than shoulder-width stance, toes slightly pointed out. Hold a kettlebell by the sides of the handles (sometimes called the horns) close to your chest.
  2. Begin the movement by squatting down between your legs. Your hamstrings should touch your calves at the bottom of the movement. Your elbows will stay in between your knees. Keep your chest and head up and your back straight.
  3. At the bottom of the movement, hold. Then use your elbows to push your knees outward.
  4. Return to the starting stance.

Trainer Tip:

When you’re holding at the bottom of the movement and pushing your knees out, you are focusing on perfecting form. Get your spine in alignment by pulling your chest forward as you push out with your elbows.

Sample Exercise Program:

  • Kettlebell Goblet Squat 3 sets of 12
  • Kettlebell walking lunges 3 sets of 20 steps each leg
  • One-arm Kettlebell Snatch 3 sets of 10 (each arm)
  • Kettlebell Good Mornings 3 sets of 10
  • Kettlebell Swings 3 sets of 10
  • Kettlebell Single Arm Deadlifts 3 sets of 8 on each side

Read more fitness articles here.

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