Goblet, or “goblet” squats are an exercise for pumping your legs and cortical muscles

Goblet squats are a type of exercise used in strength and functional training. You can meet and another name – “goblet” squats, but the essence remains the same. They are performed only with the use of a kettlebell, dumbbell or other additional weight, which is held in front of you on bent arms. What the exercise is useful and how to perform it correctly, we understand together with a fitness trainer.

Fitness trainer, co-founder and ambassador of FitStars online home workout platform

“The main goal is to develop the muscles of the legs, buttocks, shoulder girdle, strengthening the muscles of the back and cortex.”

Voordelen van de oefening

Goblet squats have several advantages over classic or front squats with a barbell. First, you can perform this exercise with any equipment you have in the gym or at home. Kettlebells, dumbbells, balls with sand, water bottles – anything you can train with with proper technique will do.

Secondly, the additional weight is usually less here. So, the risk of injury due to improper technique or high fatigue levels is lower. In addition, if you have never tried classic or front squats with a barbell, this element can be used as a training exercise.

Thirdly, in goblet squats, the weight must be held in front of you, so in addition to legs and buttocks, arms, shoulder girdle and cortex muscles are included. Also, the specificity of the exercise allows you to develop strength endurance.

How to perform goblet squats correctly?

Techniek

• Starting position: stand up, place your feet shoulder-width apart, turn your toes slightly outward, bend your arms at the elbows, your hands are in front of your chest, hold the weight with both hands in front of you.
• As you inhale, slowly lower yourself down, bending your knees and pulling your pelvis back until your thighs are parallel to the floor or slightly lower.
• Hold at the bottom for one or two seconds, then exhale and return to the starting position, bending your knees and rising up.

How to choose the weight and how many repetitions to do?

The weight of the kettlebell should be chosen so that you can perform the required number of repetitions without violating the correct technique. The number of repetitions depends on your goal. If your goal is to increase your strength, you should choose a heavy weight and perform 8-10 repetitions per approach. If the goal is to burn more calories, then use a smaller weight and do 20-30 squats.

The main mistakes when performing

Knees go beyond the toe line. In this case, the load on your knees increases by about 30%. This will not give a noticeable effect on one repetition, but in the long run it can lead to joint problems.

Lumbar rounding. Your back should remain as straight as possible throughout the exercise. Lumbar flexion or any other unnatural position will result in shifting the payload from the legs to the back.

Bringing the knees inward. A very common mistake that affects all people with weak ligament apparatus of the knee joint and not only. If you notice that your knees involuntarily “fall” inside, then you urgently need to reduce the weight or switch to regular squats. Such a mistake leads to an uneven load on the ligaments and, as a consequence, to very serious injuries.

Toe-off. Detachment of the heel and a decrease in the area of support also lead to an increase in the uneven load on the knee joints. The exercise should be performed with the full foot resting on the heel.

If you do not have enough experience to notice and independently correct all these errors, the first time to perform such exercises is better under the supervision of specialists.

Contra-indicaties

Contraindications to performance can be due to medical reasons or lack of experience. With any disorders in the musculoskeletal system, problems with joints, back and so on, it will be more useful to do squats without weight or exclude this exercise from your training plan.

Poor fitness or inability to follow the correct technique yourself will also not lead to anything good. You can cause irreparable damage to your body by regularly performing these exercises incorrectly. If you are inexperienced, it is better to first find a trainer under whose close supervision you can start performing such elements.