Goblet squats are air squats that are performed with the addition of a dumbbell, kettlebell, medicine ball, or really anything else that’s heavy and compact, like a boulder, Keurig, lamp, massive crate of cheese puffs—hey, get creative! “Goblet squats require you to hold the weight in front of your chest, usually so that your hands are positioned as if you’re holding onto a goblet,” explains certified strength and conditioning specialist Shane Savoy, trainer at New York Health & Racquet Club.
But goblet squats are a little less about the fire and more about the burn. That whole-body burn. “Goblet squats are a full-body movement. They work your quads, calves, glutes, and entire core, and your arms and grip strength because you’re holding onto the weight,” says Savoy.
Kettlebell Krusher Says:
The kettlebell goblet squat can be considered the little cousin of the kettlebell goblet thruster. Instead of thrusting the kettlebell in the air as you rise from the squat, you simply lower your body to begin the next rep. It’s a little less strenuous than the thruster since your arms aren’t really involved. However, you may choose to complete more reps in a set since the completion time would naturally be shorter.
Like many other kettlebell exercises, the goblet squat scales nicely depending on the weight you choose. Selecting a heavier weight is great for building strength and power in your glutes and calves. Those who decide to go with a lighter weight will benefit from increased mobility and balance. After a few sets, you should start to feel the burn in your knees and legs.
The source article mentions how this particular exercise is less prone to causing injuries. It’s comparable to picking up items off the floor or grabbing a toddler. I remember my time working in a warehouse wearing a back brace and the proper way to pick up items. The brace served as a reminder to never bend at the hips to pick up objects. Instead, you should lower your body like in a squat and pick up whatever it is that way. This holds especially true for items that are 10 pounds or more.
So if you’re looking for a good introductory kettlebell exercise, you can’t go wrong with the kettlebell goblet squat. Once you’ve mastered it enough, it is easy to transition to the kettlebell goblet thruster. Hopefully, with enough practice, it will help people break that bad habit of bending at the hips to pick up objects!