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How To: Goblet Squat

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MTS Nutrition CEO Marc Lobliner demonstrates proper goblet squat form. How to Perform the Goblet Squat. Before attempting to perform the goblet squat you should be able to successfully complete bodyweight squats for a reasonable number of sets and reps. If this is your first time performing goblet squats then pick a conservative weight you can safely lift for 8 to 12 repetitions.

Make the goblet squat a compound movement. Adding in an upper body component will up the burn and target your core even more. In a squat to curl, you’ll drop down into the goblet squat stance. The goblet squat is a great opportunity to take your time and really feel each portion of your mechanics, so play with pauses and slow tempos; think of taking 2 seconds to lower until your thighs. Goblet Squat – Step-by-step technique.

Step 1: Take a kettlebell or dumbbell and hold it in front of your chest. Step 2: Set your feet just past shoulder width apart. Step 3: Keeping your core tight and your torso upright, breath in as you lower down, as if you were sitting in a chair. Step 4: At the low point of the move, your head and torso should be upright, your butt pushed back, legs at.

Goblet Squat Form Tips Keep chest tall at the bottom of the squat. If using a kettlebell, you can hold it with the handle facing up or with the ball facing up, which is more challenging. Keep core engaged, and avoid rounding spine forward or backward during the squat. The goblet squat is a lower body movement that can be used to increase muscle hypertrophy, improve squat mechanics, and/or be integrated within beginner and large group/class training programs to. Mastering the goblet squat and optimizing your strength is all about form and technique.

Keep these tips in mind as you do this exercise. Always maintain a flat to slightly arched lower back position (known as a neutral spine). Avoid rounding your lower back, or tucking under your hips. Grab a light kettlebell and fix in the goblet position.

Squat as low as you can and keep your torso elevated. Get the tips of your elbows on the tops of your thighs. Goblet Squat Add another level of difficulty to a regular squat by holding the weight in front of the chest.

This will force you to further engage you core to keep the chest lifted, as well as. Hack Squat Form Tips. Switch Up Your StanceTo emphasize glute involvement take a wider stance and/or place your feet slightly higher on the sled or platform.

To emphasize quadriceps involvement take a narrower stance and/or place your feet slightly lower on the sled or platform.

List of related literature:

Other than that, you perform the movement in a similar fashion to the goblet squat: keep your elbows in tight to your body, maintain a good arch in your back, allow your elbows to sink between your knees as you lower into the bottom position, and drive your knees out and push through your heels as you stand upright.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

I would recommend that you do the squat in front of a mirror so you can observe your form and always keep the weight parallel and your upper body as straight as possible.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

To successfully complete the squat, heels must remain on the floor, the head and chest must face forward, and the dowel must be maximally pressed overhead.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

In the squat the thighs need to be parallel to the floor at the end of the eccentric repetition phase.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

VARIATION #4 G,S THE BE INNER SWiss-Ball Body-Weight Wall Squat SWAT )1] I f you have trouble Hold a Swiss ball behind you and Keeping your back in contact domg a Standard stand so that the ball is pinned with the ball, lower your body bOUY-WEIght Squat between your back and the wall.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I share with you some technical aspects that make the squatting movement from and to the Neutral Deep Squat position not just effective but efficient.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

As described in the previous chapter, this is an exercise in which you place a bar on your shoulders, and squat down to a position where your thighs are parallel to the floor.

“The Adonis Complex: The Secret Crisis of Male Body Obsession” by Harrison Pope, Harrison G. Pope, Katharine A. Phillips, Roberto Olivardia, Free Press
from The Adonis Complex: The Secret Crisis of Male Body Obsession
by Harrison Pope, Harrison G. Pope, et. al.
Free Press, 2000

Variations:: To add difficulty, deepen the squat, place a Swiss ball between the back and the wall or stand on a balance cushion.

“Respiratory Muscle Training E-Book: Theory and Practice” by Alison McConnell
from Respiratory Muscle Training E-Book: Theory and Practice
by Alison McConnell
Elsevier Health Sciences, 2013

six postures were stand, sit, incline (lean forward while sitting), raise a leg (within 90◦C between the thigh and the shank, and a step height of 30 cm), bend (bend upper body down while lower body is standing), and squat.

“2011 International Conference in Electrics, Communication and Automatic Control Proceedings” by Ran Chen
from 2011 International Conference in Electrics, Communication and Automatic Control Proceedings
by Ran Chen
Springer New York, 2011

Back Squat Client: Starting Position Step under the bar and position the feet parallel to each other.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m just here for the comments now. Video was helpful in clearing up something for me but the comments keep me coming back for more

  • I just found this exercise today and I’m so glad I did. My squat rack is out of commission for the time being, and this is such a great stand in. More than anything I can fee my core tightening and it’s amazing.

  • I’ll do these as a warm up before my squats. I use an 80 dumbbell. Damn, I feel my core working since its being used to stabilize the weight

  • Dear sir and mam I am from India
    Very good evening to both of you
    I like the beauty of your lover(gf)
    From previous week I regularly saw your video where I feel free you look fabulous together
    As a female I wanna take an advice that I wanna grow my hips or wider because my breasts are bigger than butts I want them as the same
    I saw so many videos to decrease the breast size but it helped little bit as I am overweight I am trying to loose it 85 kg
    Please give me exercise to balance the upper and lower same

  • Quit saying this is only “for beginners” I stopped doing regular barbell squats many years ago. Multiple goblet squat reps and additional lunges is all you need for a total lower body workout.

  • Ive allways ran away from doing squats with goblets and dumbells, but watching this video i got alot more information about. It does have good benefits:)

  • Dr. Anthony thank you for talking about and demonstrating the goblet squat exercise! it looks little bit tough but effective, gonna try it for sure!

  • I finally made the effort to measure my leg-to-height ratio. I’m 51% leg. No wonder I’ve been having difficulty squatting without a very wide stance.

  • Hey Scott, just writing a prog for my fiance and looking back at this video your background music sounds so EPIC lol.
    Nice video though:)

  • I have never done this, the truth is we can’t do all the exercises, as there are hundreds of them. Thanks for the fine details Doctor.

  • Great series, my daughter was asking me if I could help her with workout exercises, I can introduce her with these exercises to build her strengh up. ��

  • Hey guys I know this isn’t a cooking video but can you guys please make a no salt almond butter like trader joes! Please dudes. I can’t get the process down right. ��

  • hey! i have some pressure in my lower back while doing these. also i have heard your knees should be in the same line as your toes but i just cant do that.

  • Hi Dr. Balduzzi, Love your videos, you explained each one clearly. I just wanted to say how “HOT” and exceptionally good-looking you are! you look like a “GOD” should be a HOLLYWOOD actor! love to look at you and learn how to do those exercises………………

  • Love the vids, been watching for a while -great, non egotistical or narcissist, in your face commentary but just decent info. Could you do goblets with just the weight plates, that’s all i have at home?

  • Great video, again, guys! Recent subscriber here and really finding your videos not only extremely useful, but highly entertaining too! Also, am I the only one that thinks Brandon looks like Matt Stone?!:D


    These are great as part of your normal leg routine, or as the main leg movement in a total body circuit. It should help you keep a straight because you’re front loading the weight as well!

    Danny is always excited, right? ��
    Thank you for this top tip! Extremely helpful! At least for me, this helps extremely well to target the quad! ��

  • Thank you for showing me how to do the goblet squat properly. I love when you demonstrate the correct way to do a workout. Please keep these videos coming.

  • Good video but I can’t take Thor seriously. It seems like he’s taking the piss but this is my first video in time I’ll get use to him. Again good video

  • Thank you for this Video, thanks for putting emphasis that we all train differently for our own reason…no judgements, at least we trying right!? ����

  • Hi,

    in the Video he says not to go into a spinal flexion. I see a light flexion when he is at the lowest position. Who knows if that is o.k. or better avoid it?

  • I did these with a narrow stance and heels elevated on plates. Did 4 high rep sets of these along with heavy low rep sets of barbbell squats and my quads were fucked for like 5 days. Gonna do them every leg day for a while. Great excersise for sure!

  • I’m distracted. Yeah, I totally admit that’s a character flaw and it’s my responsibility/problem, but it’s getting harder for me to pay attention when watching Buff Dudes haha but hey, mad respect to everyone on this channel, it rocks!

  • 35 year old that’s done jack shit for about 12 years. Started back in the gym and all going fine until I decided to try squats. Used a squat rack and yanked something in the bottom of my back, hurt like hell for 4 days, back in the gym for 2 and a week after the incident I come across this video. Starting these tonight with no extra weight, clearly need to build some strength in this department so I’m gonna do some every day for a while and slowly up the weight. Thanks guys.

  • Need more info on breathing. Is it that big a deal (besides breathing deeply) breathe in when exerting? Or exhale when coming up and breath in going down?

  • You guys are still having volume issues.
    1) Try to emphasis your voice over the music (particularly at the very beginning after the intro graphics are gone. Don’t ever let the intro music overpower your voice. When you start speaking, lower the music to compensate).
    2) Make sure that the viewer never has to adjust the volume for the video. Intro music is too loud relative to your speaking volume for the rest of the video. 

    Out of curiosity, what song are you using? I really like it.:)

  • Can you suggest me while deadlifting my hamstrings are fire, even though to the extent that I can’t be in a deadlift position without any weights.

  • Been watching you guys for awhile now and really like seeing how your videos have improved! How are you guys learning these awesome editing skills? (Or learned to create the new intro?)

  • Was he trying to train her or fuck her? As for squats, I’ve been doing squats lately to increase my testosterone levels. I’m 29 years old and have lost some weight doing 50 squats a day. Instead of doing 50 in a row, I am about to do 20 reps and 3 sets to do 60 a day. I also do a 6 minute standing ab workout and i be sweating my ass off.

  • Hey, I’m following the 30 days of training. It’s great but to reach the NEAT goals I have to walk an extra 45 minutes on the way home from school and I just don’t have time as the workout also takes me an hour. Should I really start doing cardio everyday?

  • The tucking the chin thing, I think is under-appreciated. I see too many people who will look with their head while squatting opposed to their eyes and that is not good for your spine or your balance.

  • Arghhh. When I squat I get major butt wink. As soon as I get anywhere near parallel and beyond my back rounds over really bad, and no matter how hard I try to keep it straight it keeps rounding over. What do I have to do to stop this? I want to fix it badly

  • Thanks for the awesome tip Danny. I’ve started implementing this workout on leg days. Would you recommend doing heavy low reps or light high reps? Again thanks for the awesome workout videos and tips ����

  • i do this but as i go up i raise the dumbell kinda like a squat to a shoulder press and lower it as i go down. is it ok? i am going for explosiveness and kinda had that idea

  • This is great I’ve been looking for some new leg exercises and I just got a kettlebell earlier this week so this is perfect. Thanks for the detailed form breakdown as always, I can see this becoming one of my go-to leg exercises.

  • With the back remain straight upright, i will be out of breathe after few seconds. Goblet Squat exercise may seem easy, but difficult to do.

  • How much weight should I use? I’m not a beginner, and holding a 25 lb dumbbell, but Im getting a bit winded I normally do more with the Barbell Squat.

  • Another great video, I’m hooked on your channel! Question on your leg/ foot placement….how wide is your stance and at what angle do your toes flare out?

  • I have damaged right knee tendons I do all goblet and regular dumbbell squat I place a stool under my butt to stop my descent before I reach the point you described. If you have an alternative to this please let me know I train alone and beyond these youtube channel and HEMA strong on FaceBook no training partners I live in Japan and I am not conversant in the language enough to go to a local gym and train.

  • How heavy should the dumbbell be? I have a 30lb monster and given how it should be positioned, I’m nervous it might slip and break a toe…

  • Your toes are coming up off the ground off every rep as you externally pronate. Incorrect. That means your weight isn’t even distributed across the entire foot but centered over your heels problematic with heavier weights. There should be no visible change in the foot position. Also your lower back is going into flexion at the very bottom, which is probably why your toes are coming up. You’re compensating for the lack of mobility. It looks to me like you aren’t flexible enough for that depth of squat, and should stop 2 inches higher.

  • WAY too low on the squat bud. Deep knee bends past 90 degrees can cause serious injuries to some people and you’re being irresponsible to not address that intelligently.

  • Very good tutorial guys. I think your suggestion will be very effective. I will try to follow your suggestion properly. Thanks for sharing.

  • Why is it any time I type how to (insert specific workout) I click the first one and it’s always you without realizing after the first 5 seconds

  • Can I add bicep curls to this? I’ve been doing a curl every time I go down (as in as I go down I curl my arms with the weight I’m using) and I found that it’s really strengthening my back/core as I have to put extra strength into keeping proper form and not leaning too far forward/backwards. It also adds a small arm workout into my leg day. Although I see all of these benefits, I haven’t been able to find a name for it or anything on it’s affects. Anyone have any tips or warnings?

  • These are great, because they’re fairly safe and emulate a front squat quite well, enabling you to go quite deep, which is great for the quads.


  • Another great video. Thanks Danny. Quick question: with the exercise you demonstrated, do you adjust your feet (toes in v toes out) to work different parts of the quad? Or with the heels up, does this add too much strain? All the best…

  • Can someone explain to me why I can do these with PERFECT form, yet as soon as I do these with no weight, everything just collapses. I’ll either fallback or I’ll be so hunched over it’s pointless.

  • Thanks Doc. Will try this more gentle squat at gym tomorrow and see how my knees cope. Both menisci are wrecked from years of football, volleyball and martial arts ‘back in the day’ so I always dodge the squat rack.

  • Sorry for my seemingly rude question, but how does she retain that much fat for her chest while still showing such toned abs? Doesnt the fat at belly area hold the lion’s share compared to the other areas? And if you managed to get such beautiful abs, wouldnt the fat in other areas already be drained dry? I would like to learn more about this so I can preserve some fat for my thighs ;)) small thighs is a demerit to men:D

  • This guys knees in the video will be toast by the time he is 40. Going that low in squats he literally is bouncing back up off his calves (ass hitting calves) which is taking the strain away from the hams,glutes and quads.

  • buddy, I’m pretty sure that you are in love with your voice… Less talk, more action and you ain’t the only one. This generation of youtubers lately are just talking just for the sake of the word count. 2 minutes in and I’m out: Lots of words and almost nothing about what I came here for. Nobody’s personality is that magnetic. Truth.

  • After watching this video, I realized that Goblet Squat should be part of my workout routine. Thanks for the amazing video on the proper forms.

  • hello. my name is ted I’m 41. I work out at home because between work and getting my son I have little time. after 3 mo. I have went from 218 to 185. ya, I was fat..i do squats, but at home I have no squat rack so I have to bring them from the floor to behind my neck.  it was ok at the beginning because I was weaker, but now I feel I can do more. I thought about finishing with squats on my leg days, or just replacing them all together. I need the mass not that I’m little but lets be honest I’m no where near buff yet.  please give some advice on how to change up or fix this problem. I want to go as heavy as I can. thank you.  and the peanut butter cookies are my fav. but I have liked most of the foods you show so but not the pancakes. thank you again, and thank you for all the great videos you make they help sooooooooooooooooooo much

  • I used to do these without pressing the dumbbell on my chest. It’s a lot harder but evidently it works your abs more! Overall I wouldn’t recommend it lol I had no idea I was doing it wrong until now.

  • Thank you for the good form video. I always feel like a hot mess express when doing a new exercise so its good to see a breakdown of what you’re supposed to being doing. Lol

  • goblet squat will destoy yours Spinal Erectors this exercize is not for heavy lifting (not for beginers)
    i got a long lasting muscle spasm in lower back 10 min. of stretching and massage to release it from constant contraction

  • Hey Scott, us guys with lower back issues really appreciate this video. Hopefully we can see a 2019/2020 update to this video with lower music and better audio.

  • ++++++women have a lower center of gravity so they need to be a bit more forward. I find it helps me to have better balance and also because it is good for the glutes. Kind of a hack squat?

  • I love your videos, very informative, funny and you make us feel like we are there with a friend who is teaching us how to improve our workouts. You guys make a great couple. best of luck and keep them coming.:)

  • If there’s 1 reason you should become a buff dude. It’s to pick up a girl like that… “slams barbell on shoulders and squats aggressively”