Elite Physique The New Science of Building a Better Body

Goblet Squat
SQUATS
For the goblet squat the load is held against the chest, which helps novice lifters learn
to sit back during the descent without losing their balance. This is a terrific exercise
for lifters at any level of experience. The only shortcoming is that a single dumbbell or
kettlebell might not be heavy enough for very strong athletes during maximal strength
training.
HOW TO DO IT
1. Grab a kettlebell or dumbbell with both hands on one end, and stand holding
it against your chest, just below your chin (see figure a). Set your feet about
shoulder-width apart, toes forward or pointed out slightly.
2. Push your hips back and lower yourself as far as you can while keeping your
lower back in its natural arch (see figure b).
3. Push back to the starting position and repeat.
a
b
ADVANTAGES
• The load allows a more upright posture, with less risk of lumbar flexion.
• Most lifters achieve a deeper range of motion with goblet versus barbell squats,
with more consistent form from rep to rep.
COACHING CUES
• If you are new to this exercise, it’s beneficial to have a flat bench or chair behind
you. This allows you to sit back without fear of losing your balance.
• Avoid any inward buckling of the knees.
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