Not going to lie. I love me a goblet squat.
Is it sexy? Not really, BUT it will:
- Strengthen your entire lower body
- Improve ankle and hip flexibility / mobility
- Help you stay independent as you get older (e.g. getting off the toilet or out of a chair)
- Help you maintain or even increase muscle mass / tone to your glutes and legs!
And, it’s the precursor for power moves, such as box jumps and air squats.
In short, the goblet squat is bomb.
However, you might have some questions about how to do it correct or what to do if your heels pop off the ground.
If this is you, I gotchu.
Below is a video that gives you an overview of the form and shows you a way to use a light to medium kettlebell or dumbbell to offset your weight, so you can keep your heels connected to the ground.
How to goblet squat with a kettlebell or dumbbell
Want a few more bonus tips for a better goblet squat? Check these out:
Tip 1: Play with your stance + torso position.
Look, we all have different levels of mobility and different body proportions. This means that you might find it more comfortable to squat with legs close together or more parallel OR maybe you prefer your legs a little wider and turned out.
You also might find it easier to have your chest dropped a bit forward OR more upright. Again, there’s no right or wrong here. It’s just about playing with your options to see what feels right for you!
Tip 2: If squats are your nemesis, one of the best ways to get better at them is to practice.
I know. I know. What boring fucking advice, but also, it’s true. Squats are a skill, so the more you do them, the stronger and more comfortable you will feel doing them.
Don’t feel comfortable with a weight yet? No worries. Here’s two alternatives.
Alternative 1: Lower half way down and hold for 30 seconds. Repeat up to 5 rounds. This is a great option if moving through a squat hurts a joint (e.g. your knee), but holding the position doesn’t. For now, just work in a pain free range of motion.
Alternative 2: Hold onto a countertop for support as you lower and stand. This is a great way to develop strength and control with a little extra help to prevent “falling” into the squat or help you work through any sticking points.
Tip 3: Don’t try to achieve a perfect kid squat. Work with the range you have.
Many of my client’s tell me that they can’t squat, but what we typically discover is that their squat range and form just looks different than this myth of a “perfect kid” or “ass to grass” squat.
Spoiler alert. There is no perfect squat. Variations in form and depth is NORMAL. What’s cool is that the more you practice, the stronger you’ll get and overtime, you may find that you can squat deeper. However, none of that is possible if you don’t meet yourself where you’re at, so in the meantime, happy squatting. 😉