Technique Tuesday : Kettlebell Goblet Squat

Over the past few weeks, I have had lots of people ask me about squats .  In addition, I see tons of trainers using stability balls and smith machines to teach their clients how to squat.  In my opinion, they are doing a huge disservice to the person paying for a session and come a cross as a lazy trainer.

Wall Squat
Not the best squatting option


Think about the last time you picked something heavy up from the ground? You have to use your hips, core, and the entire body to pick the heavy object up.  A smith machine or stability ball will not teach you to move the correct way.

This is why I love the  goblet squat.  By holding a dumbbell or kettlebell in front of the body , the trainee is forced to turn on their  core and stabilize the entire body.


John Crushing the Goblet Squat @ The Executive Health and Sports Center

Check out the Goblet Squat Here

Exercise : Kettlebell Goblet Squat

Where did I learn it? As an intern at Cressey Sports Performance, but the originality comes from Strength Coach Dan John

What does it do?  Teaches the proper squat pattern, while improving mobility with minimal stress on the low back.

Coaching Tips : 

  • Keep your chest up, sit back and squat down while pushing your knees out
  • In the bottom feel free to use your elbows to push knees out to allow more depth in the squat
  • Stand up and squeeze the glutes (butt) hard, then repeat.

Common Flaws 

  • Coming forward on toes
  • Knees caving in
  • Not staying tall by allowing chest to cave forward

Try the goblet squat for 3 sets of 8-12 repetitions and let us know what you think.


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