This squat requires you to hold a weight in front of your torso. In order to protect the extensors of the upper and lower back, it is important to try and maintain almost vertical upper body position when performing the movement. This upright position limits our capacity to perform a hip hinge, which places greater stretch through the quadriceps. Therefore this squat requires more quadricep involvement to complete the movement.
How to Complete a Goblet Squat:
Grab the dumbbell/kettlebell/weight and bring it to your chest squeezing your armpits together
Pull shoulder blades back and down ensuring the weight is secured
Position yourself in your comfortable stance (different for everyone - if you have never goblet squatted before try feet shoulder width apart with feet slightly pointed outwards)
Sit down into the squat keeping your knee’s out and hips open, going deep as your mobility allows
Keep your head forward and chest up throughout movement
Ensure you maintain an upright torso position when performing this squat
Please see process below:
