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Goblet Squat

The Goblet Squat is a Squat in which the athlete supports a weight (Kettlebell or Dumbbell) in front of the chest – in a position known as a Goblet Hold. The Goblet Squat stands on its own as a highly functional lower body and core exercise. And it’s a great postural exercise too. But it’s also an effective and safe way to introduce load to the Air Squat. Once athletes perfect the Goblet Squat, the Back Squat, Front Squat and Overhead Squat become much more manageable.

Set-Up: Hold the weight (Kettlebell or Dumbbell) at chest-height, just under the chin. Keep the weight pressed against the body. Bring the feet shoulder-width apart and faced forward. Stand tall with the hips and knees fully extended, and heels planted. 

Execution: Brace the core. Reach the hips back and down and descend to the bottom of the squat. At the bottom, the hips should be lower than the knees. Maintain the lumbar curve throughout the squat. Keep the heels in contact with the ground. Knees should track the toes throughout the movement. Stand tall at the top of the movement to reach full hip and knee extension. Keep the weight pressed against the chest throughout the movement—it should never leave contact with the chest. 

Points of Performance: To get a “good rep,” ensure the following:
– The hip crease drops below the knee crease at the bottom of the squat
– Athlete reaches full hip and knee extension at the top

Goblet Squat Demos

How to do a Goblet Squat for the Lurong Championship Series
CrossFit Goblet Squat - Northstate CrossFit

Goblet Squat Warm-Ups

Pre Squat Warm Up Routine (NO MORE STIFF SQUATS!)
How To Warm Up For Squats - Improve Squat Mobility
Master the Kettlebell - Front Kettlebell Squat Progressions (Alternative to Barbell Squats)