Kettlebell goblet squats are an incredible exercise. They're perfect for working out in busy gyms and are an ideal starting point for someone looking to work on their squat strength, eventually progressing into a barbell back squat.
But, in order to get the most out of the move, you should be nailing it at every rep. The goblet squat — usually done with a kettlebell or a dumbbell — is a simple bang-for-your-buck movement that builds explosive lower-body strength while building muscle and burning fat. So let's make sure you're doing it right.
In the video above, Men's Health US fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams talk you through what mistakes you're likely to be making with the goblet squat, and what you can do to maximise the move's potential.
But, before you lace up and head to the gym to start nailing the move, be sure to work through these key coaching cues.
"The average person's tendency when doing any kind of squat is to drop their chest as they lower their torso toward the ground, which serves as a way to get around lower-body mobility issues," explains Samuel. "The beauty of the goblet squat: Having that big weight at your chest prevents you from doing that. If you drop your chest and bend at the waist as you're squatting, you'll really struggle to finish this squat, more than you would if you drop your chest while doing a traditional barbell back squat."
"Partly to help you keep your chest up, think about sitting back as you do this squat. Pretend you have a chair behind you and you're simply trying to sit down, slowly and with control," he says. "Then aim to lower your torso until your thighs are about parallel to the ground."
"The biggest mistake you can make when you do the goblet squat (or any squat, really): Letting your knees cave inwards. Imagine you have somebody pressing against your outer knees, and you need to press back," Samuel explains. "Think about spreading your knees as wide as possible as you squat down, and when you power up from the squat, do the same thing."
"You've seen plenty of people squatting fast, and when you're moving a ton of weight in a back squat or front squat, you sometimes need all the acceleration possible. 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 are parallel to the ground, pausing for one second, then taking 1 to 2 seconds to rise up from the squat."
So, there you have it. Follow our coaching cues and bookmark the video above to make sure that you're mastering your squat mechanics to really make the most of your leg day. Leave the whole grunting-under-a-barbell fiasco to the gym bros.