Created by strength coach Dan John, goblet squats were mainly created as a guide to help educate a large group of individuals on how to squat without necessarily needing a huge list of intricate cues that they must keep up with. The simple act of picking up a dumbbell or kettlebell in a loaded position in front will instantly provide you with some initial cues that are required for a great squat; like tightening the core and the upper back, and bracing under the load. Goblet squat benefits are vast, and the goblet squat can be equally as valuable to a beginner, as an experienced athlete!
How to Goblet Squat
You can follow the following steps to goblet squat:
• First, you need to pick up a dumbbell or a kettlebell in the front-loaded position; keeping your feet flat
• Brace your core and keep your chest tight, supporting the weight which is loaded in front of you
• Sit back, then squat between your legs; projecting the knees out with your elbows, while you are facing forward
• Push yourself up!
Although this is a very simple type, there are other varieties that are more complicated. Performing goblet squats on a Bosu Ball will work to further activate your stabilizing muscles. I find this variation particularly helpful for keeping my knees healthy and strong. This variation doesn’t need to be performed for too many sets, but is an excellent addition in a well rounded goblet squat program!
Benefits of the Goblet Squat
Although there are numerous goblet squat benefits for all levels of trainees, there are still an extremely underused exercise.
Perfect Exercise for Beginners
Because of the simplicity of the exercise, it is very easy for beginners to learn with, and at the same time experience a complete exercise that will enhance fitness levels dramatically. What makes it easy is the position of the load, which usually forces people to tighten their cores, and subsequent exercises will be learned easier, erasing pains of poor movement quality, and work better.
Another benefit that favors beginners is that with a moderately heavy object and a little space, you can start exercising; you can use a dumbbell or a kettlebell for this just as equally!
Great for High Volume Exercises
If you are looking for an exercise that will help you build muscle, or you want to use an exercise as a conditioning tool; you can use goblet squats.
By simply increasing the frequency of the exercise, goblet squat benefits will begin to include muscle mass building, along with strength and core development. Thankfully, the anterior loading helps to reinforce good technique even when fatigue sets in.
One of my favorite drills for muscle mass building is the 20 Rep Squat Method.
You can adequately train yourself for this with goblet squats, before stepping up and hitting it with heavier loads on the back squat! This way, you will stay safe, and build muscle!
A Great Mobility and Activation Tool
A quick look at some of the challenges that beginners face when they start goblet squatting includes:
• They usually have poor hip mobility.
• Their shoulders are tight, which usually prevents a pain free squatting motion.
• Inactive glutes.
• They lack thoracic spine mobility.
• They experience an inability to brace the core and upper back muscles.
Frequent goblet squatting will help you to safely and easily awaken sleepy glutes, help you to mobilize tight hips, and enable you to learn to brace the core under load. Goblet squat benefits also include helping you to mobilize and activate the right muscles, regardless of what you intend to do.
You can goblet squat without experiencing any shoulder pain; unlike a barbell squat which could cause shoulder pain for some people.
Performing goblet squat helps to increase the motion of the ankles, knees, lower back and hips.
Helps to Burn Calories
The nature of goblet squats exercise enables it to burn calories. When you are goblet squatting, you engage in nearly a full body workout. Multiple muscles are worked because the movement is impossible to perform unless your body is working in sync with itself.
The simultaneous of training these various muscles at once fosters the burning of more calories in the body, which will lead to weight loss.
Maintains Proper Posture
Another one of the many goblet squat benefits you will obtain from exercising frequently with goblet squats is that you will strengthen the core muscles, which will help you maintain proper posture.
By performing goblet squats daily, you will be able to get ripped and lean abs in your body. People who bench press too much or perform back squats with poor form often find that they have hunched over shoulders. This is not an aesthetically pleasing look!
Goblet squatting will improve your posture and help you to build your body in symmetrical fashion!
Reduces the Risk of Injuries
Performing goblet squats helps to build muscles, and prevents the frequent occurrence of injuries.
You can easily maintain all the structures of the body by frequently squatting, and with a structure, your body will not easily get injured.
Goblets squats have always been a staple of my leg routine because they help strength my knees for other heavier variations. Without performing these types of squats often, I would not be as proficient at any other type!
Other benefits you get from goblet squatting includes:
• It helps to improve your spine position.
• You can build hip strength for vertical jumping
• It will tax your aerobic energy system effectively
You do not need to acquire special skills to goblet squat, it is quite easy to start, and the health benefits are amazing!
Mobility should always be the number one factor in training any athlete, and it should be the number features of a fit person. Goblet squats will greatly enhance your mobility, without having to subject you to unnecessary stress!