Ahh the goblet squat! What a wonderful exercise to help you progress to a loaded barbell squat… I’m a big fan of the goblet squat. Why?
Well, it is typically more user friendly for any fitness level AND like I just mentioned above it’s a good beginner squat variation.
The goblet squat is a front loaded, holding a weight in the “goblet” position exercise, that helps one to work on deepening their range of motion, as well as challenging their own fitness level depending on the weight they choose to hold out front.
Whenever I start working with my clients and they are having a hard time with squatting, goblet squats are typically prescribed as part of their workout regimen.
Here are 7 cues to help you with the goblet squat.
- Start with bodyweight or a light weight FIRST. Don’t try and load up with a 50lb Kettlebell at first and wonder how the hell you are going to push yourself back up to the starting position. Be sensible and safe.
- Keep the chest up. Holding a weight in the “goblet” position out in front of your chest is going to be a good reminder to maintain good posture and not to hunch your shoulders as you lower yourself into the squatting position.
- Maintain a neutral spine and good head alignment. This one follows along with #2 in that when you lower down into the squat position maintaining a good neutral head and spine alignment is going to be key for maintaing good form as well as preventing any lower back pain or injury.
- Push the elbows out against the knees. As you are lowering yourself down into the squat position you can push your elbows out against the inside part of your knees in order to help prevent your knees from caving in as you return to the starting position. When the knees cave in it is called “Knee Valgus” and that is no bueno.
- Inhale for the lower, exhale on the up. Think about exhaling for the “harder” part of the exercise. You will inhale your breath as you lower down into the squat and then exhale as you drive your heels into the ground and push back up to the starting position.
- Tighten your core. Keeping your core braced (the front part of your body along with the sides and back) is not only helping to protect your spine, but allows you to maintain good posture during the exercise as well.
- Squuuuueeeeeze that tush at the top. In order to activate those glutes and to help that bootay grow, you need to squeeze that booty at the top of the exercise each time! Think about pinching a penny between those butt checks 😉
Now that you have 7 cues to a better goblet squat, try this little KB Swing and Goblet Squat Workout. [Remember to be safe and smart and don’t load up too heavy in the beginning, especially if you haven’t done this exercise too much! ]
*Complete 2 reps, 4,6,8,10,8,6,4,2*
1a) Kettlebell Swings
1b) Goblet Squats