Let’s start off with this, the Goblet Squat is great for teaching beginners proper form and movement.  And, let’s also start off with another gem: there is a good percentage of “advanced/experienced” lifters that really aren’t as “advanced” as they may think.  On many occasions, I’ve had to take clients and make them take a step back and re-learn things.  In most cases, it was the squat that we had to take a refresher course in.

What I like about the Goblet Squat, especially with kettlebells, is that it is anteriorly loaded and requires significant quad, core, shoulder, and upper back strength. 

Let’s evaluate the benefits of a KB Goblet Squat in terms of: strength builder, hypertrophy, learning curve, mobility/depth, progressive overload, equipment, technique builder, and safety.

The KBGS requires little equipment; KBs, dumbbells, or even medicine balls.  One simply needs to stay tall in the upper body, then sit the torso between the legs as if you were doing an air squat.  Just remember to emphasize:

• Keep your feet flat
• Keep your chest big
• Brace the arms/weight against your body
• Keep your shoulders and back tight
• Look straight ahead
• Sit between your legs

Why do I like this one so much:

• Easy to learn
• Little needed equipment
• Heavy core, quad, shoulder girdle, and back activation
• Teaches bracing against forward collapse
• Back tightness easier to feel

This form teaches, or re-emphasizes, upper back and shoulder tightness.  Something not normally needed with back squats or with machines.  This is a benefit to new lifters and “experienced” lifters with bad habits.  Learning to brace this area of your body ultimately leads to a better foundation for bigger lifts later down the line.