The Simplicity Of The Goblet Squat
Today I want to talk to you about the humble — and often overlooked — Kettlebell Goblet Squat.
One of the fundamental movements that should be in your training toolbox.
This is an exercise that really doesn’t get the love, or attention, that it deserves.
With hardstyle kettlebell training, the emphasis typically gets drawn to the explosive, and dare I say, more “fun” exercises, like swings or snatches.
To be fair, they are pretty awesome!
As much as those exercises are great in their own right, they shouldn’t detract from the efficacy of a good old-fashioned squat.
It’s an exercise that strengthens most of your body, not just your legs. It works your quads, glutes, hamstrings, midsection, upper back, and arms all at once.
One of the things I love most about the goblet squat is its simplicity.
It’s not a difficult exercise to learn and then, start loading. This lends itself really well to training effectiveness.
Discover how to safely get the kettlebell from the ground and into the goblet position. And then, begin squatting.
It’s very user-friendly for those just getting into kettlebell training, too.
You can go from not knowing how to do it, to executing the movement safely and effectively within minutes.
Even experienced trainees can benefit from this exercise. By going heavy, squatting slowly, or performing high-rep sets.
So don’t discount it or think it’s a “beginner” exercise. It’s not.
Everyone can, and should, benefit from doing this simple movement.
With the weight being front-loaded — held in front of your chest — this places a high workload on the upper back and midsection.
The Goal Of The Goblet Squat Is Simple.
Squat as deep as YOU can, whilst preserving a neutral spine. With your knees tracking your toes, and your hips & shoulders moving at the same rate.
The parameters for meeting this movement standard are there in broad daylight for you.
Here is a demonstration of the kettlebell goblet squat so you can see what it looks like — from the front, and the side.
Below are some of the common errors and technique flaws when doing the kettlebell goblet squat;
Your back starts rounding — you’ve possibly squatted too low, or failed to correctly stabilise your spine.
Your back arches excessively — you should address proper squatting mechanics, and work on core strengthening.
Your knees cave in (known as knee valgus) — you need to work on muscular control, joint stability, and hip strength.
Your toes start flaring exaggeratedly — adjust your starting foot position, and/or toe angle to optimise your hip structure.
Your hips rise faster than your shoulders — work on your timing (on the ascent) as well as your quadriceps strength.
As you can see, there are a fair few faults that can happen as you go through this exercise.
While it sounds straightforward — “grab the weight and squat with it” — there are some nuances to getting it right.
This is the complexity of hardstyle kettlebell training, along with having a mindset that ‘good enough’ is NOT good enough.
Your goal should be to perform the movement as intended, period.
Regardless if you are a beginner, intermediate, or advanced lifter.
The weight you lift is irrelevant. It’s about HOW you do it that is most important.
The level and quality of your technique are what we want to keep as priority #1.
Whether you squat with 8, 24, 32, or 56kg, the goal is the same. Do it correctly by using the proper technique.
The exercise is also quick to showcase if you have mastered the fundamentals or not.
Your ability to “get tight”, engage your upper back, and brace your midsection. All the while holding a load in front of you and squatting, and trying to stay as upright as possible.
The kettlebell won’t give you an inch or allow you to relax. This is what makes kettlebell training so great!
And it’s also why some people get frustrated and struggle to make progress with it. Because they try to advance beyond the level of their current capability.
With my students, whom I coach through my kettlebell training in Perth, I don’t allow them to coast.
Whenever they are about to lift, or have a kettlebell in their hands, “it’s showtime!”
Game faces are on, they are mentally alert, and prepared to execute the lift to the best of their ability.
This also includes the top position of the goblet squat.
Some people (incorrectly) believe this is a built-in rest period during the exercise. It is not.
At the top of the squat, you must remain active with your muscles and keep them engaged.
Far too many people do ‘the hard part’ really well — the squat itself — and then get to the top, only to completely switch off.
They let their muscles unwind, they begin to relax, and they become completely flaccid.
To Put It Simply, You Get Soft And Loose.
This is no good.
By doing this, you are exposing your body to unwanted stresses and forces. Primarily on the spine and knee joints, that it doesn’t want, or need.
When you start to chill out at the top of the squat, the muscles aren’t working as hard to support your body and the load you are holding.
What does it do, then? It chooses the path of least resistance.
The way it does this is by hanging out off joints, bones, and ligaments.
Slouching, leaning backwards onto your hips, and forcing a large bend in your lower back.
Your arms get tired, and as result, you let the kettlebell rest ON your chest rather than slightly away from you (ladies, get it off your breasts).
How Do You Fix It? Stand Tall And Get Tight(Er).
As demonstrated by the image below.
The finish point — and any rest you decide to take between your reps — should look like this.
Standing upright, ramrod straight
Quads flexed
Glutes contracted
Midsection braced
Lats and upper back tight
KB held slightly in front — at, or below chin height
Head tall with eyes looking forward, or slightly up
What you will notice when you finish each and every Goblet Squat like this, is that it’s harder. Much harder.
The Top Position Isn’t A Rest, You’re Still Working.
You can rest and relax during your rest periods — that’s what they are designed for.
Otherwise, control the descent, make sure your hips and shoulders rise and fall at the same rate. And own the top of every single squat you do.
Don’t get lazy and ‘hang out” on your lower back and hips. Get your muscles to do what they are designed to do, contract.
The goblet squat is an exercise that can help you do that!
Please don’t tell me you’re too advanced for it, or that it’s too simple for you. Check your ego at the door, superstar.
If it’s easy, increase the load and/or the volume. Add a pause, or slow down your tempo.
There are lots of ways to make this simple exercise more challenging.
You’re never beyond the basics.
And you can always learn something new, or find a way to get more out of an exercise to make it more effective.
But don’t add complexity when it’s not needed.
Squats are an essential human function and should be part of your training program.