I’m sure by now you know that squats are good for you in more ways than one, but to keep improving your routine needs to change every 6 - 8 weeks. Adding squat variations into your programme can enhance your leg training, recruiting new muscle fibres and creating strong, powerful legs.
Why do a Kettlebell Goblet Squat?
A goblet squat is often performed elevated so that a greater depth can be achieved, greater depth means more muscle activation, so more bang for your buck.
It’s better for those with back injuries
Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine.
Adds variety to your routine
Adding different squat variations challenges your body to stabilise during new movements to develop greater strength and function.
Mobilises the hips through a full range of potion
Goblet squats are great for developing better hip mobility, improving strength through the full range of motion.
Goblet squats are volume friendly
Goblet squats aren’t designed for your one rep max, they are however, volume friendly. Keep your heart rate up by working to time rather than repetitions.
Develop grip strength
Goblet squats require you to develop grip by holding the weight in front of your chest. This static position loads the forearms and increases grip strength.
Statically train the biceps
Holding the kettlebell in front of your chest to perform a goblet squat is technically isometric loading of the biceps. Whilst they won’t take the full brunt of the load as they are supported by other muscles, it all helps.
How to Kettlebell Goblet Squat
- Grab your kettlebell by the horns and hold it with your biceps flexed, in front of your chest.
- Take a wide stance. Your feet should be just outside shoulder width, with your toes pointed slightly out.
- Sink your weight back into your heels and drop into your squat. Focus on keeping your chest lifted, your shoulders back and don’t let your back arch.
- Go as low as you can in the squat without letting your heels come off of the floor. If your heels lift, try taking a slightly wider stance.
- As you reach the bottom of your squat, allow your knees to point out before driving up to return to the start position.
Ready to crank it up?
Kettlebell Goblet Squat to Press
Repeat the steps above but this time instead of holding the bell with both hands as you drive up, set the bell down at the bottom of the movement and grip it again with one hand.
Now, as you explode up, flip the bell to sit on the back of your wrist and drive it up so it rest above your shoulder. Th bell should be dragged halfway diagonally across your chest and then flip to the back of your wrist just before you reach your shoulder.
Flip the bell back down and grab with the other hand to goblet squat, before repeating the motion on the other side.
The better you get at this the less likely you’ll be to bruise your wrist, although it’s probably best to move your watch out of the way.
Kettlebell Training Progression