How to Do Goblet Squats

The goblet squat is an extremely useful exercise for making excellent and safe squatting gains and for perfecting the squat motion and position. By using a small but heavy weight like a dumbbell or kettlebell, the goblet forces the squatter to isolate the hips and legs and keep the upper body out of the movement. Follow these steps to do a goblet squat.

Instructions

Difficulty: Moderately Challenging

1. Get your stance. Even more than other squat forms, the goblet squat's stance is based largely on individual physiology and anatomy. This means you should determine what's best for you, given some basic parameters. For starters, make sure you take a relatively narrow stance, with your feet only slightly more than shoulder width apart. Try squat with a light barbell or medicine ball held to your chest to get the stance.
2. Grab a weight. You should start with a decent but not overwhelming weight. The important factor with weight in this exercise is the form of the weight. A barbell, medicine ball or kettlebell is appropriate. Hold the weight with both hands in front of you, touching it to the top of your chest. If you use a kettlebell, hold the weight by its "horns."
3. Squat down. Squat down as if you're bending to sit down in a chair behind you. Make sure to keep your elbows between your knees as you squat, not on top or outside of them. Squat down as deeply as possible in one fluid motion. Also keep your back as straight as possible as you keep the weight stable and unmoving.
4. Push up explosively. To finish the motion, push up from your thighs and buttocks, this time as if you standing up out of a chair but without leaning forward. Pay attention to the straightness of your back and your stance, making sure neither moves out of position. If the exercise is easy, add more weight or work it into a superset of swings (with the same weight).