Squats have gotten a lot of press in recent years because of this exercise’s ability to define shape, but they remain one of the hardest routines to do effectively without injury. A new type of squat called a “goblet squat” has unique advantages over traditional squats, but don’t let the name scare you off—this is a squat done with either a dumbbell or kettlebell.
To master the goblet squat, you will hold the dumbbell or kettlebell directly in front of your chest while you squat down. What makes this a squat better for you than a traditional squat?
The goblet’s weight provides a counterbalance.
Getting into the right position to do a traditional squat can be challenging, but the weight of the goblet provides a counterbalance. This counterbalance will help stabilize your body’s weight as you push back while squatting which corrects one of the most common mistakes of squatting: not keeping the back straight and rounding the back out towards the front.
Your squats will be more efficient
Holding the free weight in front of you, rather than holding it behind you such as in weighted dumbbell squat, will keep the load off your back which makes this a good choice for anyone who has any hip/shoulder/midback concerns. Keeping the weight in front of your body means that you’re more likely to achieve a better form, and you will actually be able to sink further down to make your squatting more efficient.
Squatting with a goblet will work your upper body and core
Squatting is a great way to work your lower body, but the addition of a weight can turn it into a multiple muscle group workout as well. We could even go so far as to say that it makes it a full-body exercise because it is working the back muscles (particularly the upper back) and the muscles in the shoulders and biceps. In addition, the weight in the front of the body will activate the core directly, and while this provides you with a nice benefit, it also benefits your lower back. Engaging the core muscles will automatically protect the lower back, so it is a great way to make sure you are getting the most from your exercise while being smart about it.
If you’re ready to try squatting with a free weight, consider the goblet squat, made popular by celebrity trainer Don Saladino.