Squats are without a doubt one of your power moves. The goblet squat is just one of many squat variations that you can add to your leg day routine.
While all squat variations will work similar muscles; it should be noted that with the weight distributed in the front, the goblet squat will help to place additional emphasis on your abs and glutes.
How to perform a goblet squat
Start by holding a single dumbbell (or kettlebell) in goblet position; cup one end in both palms.
Then, with your feet shoulder width apart, your elbows tucked in and your head up, sit back into your squat. As always, you should be squatting to at least parallel.
Finally, pause at the bottom and then power up squeezing your glutes at the top. Go for reps.
Maintain good posture throughout and go heavier if you’re not struggling towards the end of your set.
Goblet Squat: Common mistakes to avoid
While your goblet squat isn’t likely to be loaded as heavily as your barbell back squat, you should still be mindful of your footwear. Ensure that you are squatting in either a lifting shoe, a flat soled shoe, or barefoot.
A front loaded weigh will feel very different to a back loaded weight. Test a few reps and make sure that you are working with a weight that challenges you. Also make sure that your upper body remains upright throughout the exercise. Knees and ankles should not be caving inwards.
Reps and sets
As with all exercises, your goblet squat needs to be worked into your overall bigger picture. Reps and sets performed depend entirely on where you are physically and of course your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing at this stage is to get started, the rest will most definitely come with experience.
On the other hand, more advanced lifters will need to consider their current strength and goals.