(In other words, don’t lean back or push the bell into your chest such that you’re taking the weight off of it.) Your abs and ribs should be pulled down and in with minimal pelvic tilt — keep your spine straight and neutral.
Step 3: To squat, sit the hips down over the heels, making sure to pull your groin down between the thighs. Goblet Squat Bottom Front View Step 4: As you descend, be sure to support the weight so that it stays above your chest line.
You need to keep the weight in place with the upper back and arms. Any excessive forward lean will result in your hips shooting backwards, throwing off the squat.
Goblet Squat Bottom Side View Step 5: At the bottom of the squat, you should be able to contract your back muscles to raise your chest high with the weight at that level. Instead, think about pulling the groin apart as you sit while placing the knees over your big toe.
This will also help to establish better stability, control, and even mobility at the bottom of the squat. Too often athletes and coaches will allow the hip to shoot up and back, rather than keeping the torso upright and placing the majority of the movement on the quadriceps.
The goblet squat targets the lower body as a whole, but due to the placement of the load (in front of the body) the lifter must maintain a more upright torso positioning, reinforcing greater knee flexion. The scapular stabilizers/upper back muscles must work to resist spinal flexion caused by the front loaded kettle bell /dumbbell.
In doing so, the scapular stabilizers work to stay retracted and stable, which is necessary for more advanced squatting movements. This front loaded squat exercise can help to target the quadriceps.
Goblet squats are a good movement for runners and other endurance athletes who need to target the upper back muscles and quadriceps in a higher rep fashion. The above benefits also apply here as a beginner transitions into a more intermediate and advanced lifter.
Press master/Shutterstock Below are common set and rep schemes to develop movement, hypertrophy, strength, and muscle endurance in the goblet squat. 3-4 sets of 8-10 repetitions with light to moderate loads, at a controlled speed (focusing on proper eccentric/lowering of the weight), resting as needed
The goblet squat can be used to build strength (with heavier kettle bells) by simply using the sets and rep ranges below. 2-4 sets of 12-20 repetitions with light to moderate loads, keeping rest periods under 30-45 seconds
Ride/Shutterstock Below are three (3) goblet squat variations coaches can use to progress this exercise on most training programs. By using double kettle bells you can challenge total body control and upper back strength on an ipsilateral basis.
The tempo back squat can be done to increase quadriceps engagement to induce greater muscle hypertrophy. Take a look at some of our goblet squat articles, as well as these great kettle bell training secrets!
— The goblet squat trains the core and upper back in addition to the lower body. If you’ve mastered the goblet squat, adding a curl at the bottom of the movement, or doing it on one leg, are good progressions.
It’s a foundational movement for anyone who likes to train with kettle bells, or who ultimately wants to train heavy back squats, front squats, power cleans, or a range of other more advanced movements. We’ll start by showing you how to execute the kettlebellgoblet squat with great form, tell you all the muscles it works and how, and then provide some alternative exercises you can use to become a sound and strong squatter.
Draw your shoulders back and downward (think: “proud chest”), and tuck your elbows in close to the bell—try to get your forearms as vertical as you can. Tuck your tailbone and draw your ribs down so that your pelvis is parallel to the floor.
Actively twist your feet into the floor, but don’t let them move. You should feel the arches in your feet rise and your glutes tighten, creating tension in the lower body.
Keeping a long spine from your head to your pelvis, push your hips back and squat down, as if sitting down into a chair. Squat as low as you can while keeping your head, spine, and pelvis aligned.
Keep your torso as vertical as possible—you shouldn’t have to lean forward or work extra hard to hold the bell upright. They tend to lean forward excessively to maintain balance, and that can lead to a range of problems: squatting too shallow, rounding the lower back, letting the knees collapse inward, allowing the heels to rise off the floor, etc.
In the goblet squat, you hold a load in front of your body, and it acts as a counterbalance. As a result, you’ll feel more comfortable opening your hips and sitting back with them—you don’t feel like you’re going to fall backward when you begin the descent, because the weight of the kettle bell is gently pulling you forward.
This allows you to squat deeply with an upright torso, and that makes it possible to activate the greatest amount of muscle throughout your legs, while minimizing shear forces on the spine. Positioning the kettle bell in front of the torso makes your core brace your spine more or less automatically, so you can argue that the goblet squat builds strong abs as well.
Furthermore, holding the weight in front of the chest asks a lot of the shoulder and upper back muscles, and fighting to maintain good shoulder alignment strengthens your posture. Because the goblet squat is relatively easy to master, it works well in circuits and other fast-paced workouts that train the whole body.
Upper back (traps, rhomboids) Deltoid Lats Wrist flexors and extensors Rectus abdominal, and deep core muscles Spinal erectors Quadriceps Glutes Hamstrings Calves It will certainly help to improve your squat technique and strengthen your back, legs, and core, but as you progress your loading on the goblet squat, you will reach a point where your upper body can’t support the weight anymore, while your legs still feel strong.
However, that isn’t to say that goblet squats can’t be done with heavy weight, especially if kettle bells or dumbbells are all you have to train with. Some lifters have done reps with well over 100 pounds, which makes for an impressive test of overall body strength.
But the difficulty and awkwardness of getting such heavy weight into position makes moving on to a different type of squat a more practical progression. You can loosen up your ankles, hips, and quads beforehand with these drills from Natalie Rigby (Natalie.Rigby on Instagram), co-founder of The Durable Athlete.
Raise your heels as your knees come forward, and move slowly and smoothly. If you have trouble keeping your balance, hold onto a sturdy object for support.
Tuck your tailbone under and draw your ribs down, so that your pelvis is level with the floor, and brace your core. Raise one leg in the air in front of you, keeping your knee straight, and pointing your toes up.
Repeat in the opposite direction, engaging your glutes as you lift your leg behind you, and then rotating the foot outward. Keeping a long spine, begin leaning back slowly, so that you feel tension in your quads.
In this variation, you squat down, lower the kettle bell until your arms are straight, and curl it back up. If you can keep your spine and pelvis alignment while you move the kettle bell further in front of your body, you can be sure that your squat pattern is strong and stable.
Adding the curl forces you to be more intentional with your movement and maintain muscle tension throughout the range of motion. This can help prevent your knees from bending inward or outward and your tailbone from tucking under too much, and it will lead to better results.
Single-leg squatting is a must for athletes, since so many sports movements require you to push off or land on one leg again and again. Hold the kettle bell in front of your chest as you would to goblet squat, and rest the top of one foot on the bench behind you.
So it’s OK if your shin is angled forward a bit in the bottom position, and your back matches it. While the goblet squat is ideal for beginners, some people will find that they still have trouble keeping their torso upright while performing it.
This all but guarantees that you’ll stay tall while you squat, because if you bend too far forward, the bar will poke you in the chest. (If you don’t have a landmine, the corner of a room can suffice; just protect the walls with a towel.)
Hold the opposite end of the bar with both hands and stand in your squat stance. Twist your feet into the floor to create tension in the lower body as described in the goblet squat directions above.
Lower into the squat as deeply as you can, and then extend your hips and knees to come back up. The KettlebellGoblet Squat is one of the most important and effective kettle bell exercises that all beginners should master.
Begin the goblet squat by holding the kettle bell at chest height with both hands. Feet should be a little wider than shoulder width apart with the toes pointing naturally outwards at 5 – 10 degrees.
Continue descending into the squat until your thighs become parallel with the floor, this is important to achieve maximum activation of the buttock muscles. Pause at the bottom of the squat position for 1 – 3 seconds and then drive back up to standing by pushing the floor away from you.
Once you get to the top position, stand tall, squeeze your buttocks tightly together and avoid leaning backwards. Opens up the vertebra of the lower back helping prevent back pain Creates a pumping effect distributing fresh blood and nutrients to damaged areas Teaches good body alignment using the counterbalance of the kettle bell Activates the often lazy buttocks or glute muscles effectively Burns calories and elevates your metabolic rate Increases cardio without the need to move your feet
The goblet squat not only offers all the above benefits but it is also one of the most important movement patterns of the human body. The goblet squat is predominantly a lower body exercise targeting the quads, hamstrings, glutes and hips.
Other than the lower body the back and core muscles also have to work hard to stabilize the trunk. The kettlebellgoblet squat truly is a full body exercise which means that it is great for burning calories and increasing your heart rate.
If you keep the kettle bell light and don’t perform too many repetitions then this can be classed as practicing and daily goblet squats will help you to hone your technique. Once you feel comfortable with the kettlebellgoblet squat you can start adding other kettle bell exercises to form a great full body workout.
You could easily substitute the Kettle bell Halo for Push Ups if you have good upper body strength. The kettlebellgoblet squat is a fundamental kettle bell exercise and movement pattern that all beginners should master.
Not only is the goblet squat good for building strength and burning calories but it also helps keep your joints healthy and mobile. Take care and enjoy this fun and highly effective kettle bell exercise.
Hold the kettle bell with both hands at chest height, sit your hips backwards and squat down keeping your heels on the floor, don’t allow your knees to fall inwards. Everyone has a different strength capacity so first master the goblet squat without a kettle bell and then add weight gradually every time you can manage 10 reps.