Daily Dose of Coach #189: Goblet Squat Execution

Last week I wrote about how to prepare to do your goblet squat . This week I want to give you some fine points on it's execution.

One of the main things we need to understand is that the goblet squat is more of mobility exercise than a strength exercise. So if we are performing it in any other manner, you're just not getting the total benefit.

Whether you are using a dumbbell or kettlebell, try following these guidelines.

  • Hold the kettlebell on the horns right in front of your chest. If you're using a dumbbell, hold it in a vertical position close to your chest.
  • Position your feet at the distance you found in the goblet squat prep video
  • Keeping your head and chest up, squat as deep as possible while maintaining good form.
  • You want to get your elbows to the inside of your knees. If need be, you can use your elbows to push your knees out to help align them over your toes and create more space to squat.
  • Try to get comfortable in this bottom position. You want to be able to sit in this position for a few seconds like the video above. In this position, your torso and shins should be at the same angle.
  • Inhale at the top and hold that breath through descent and bottom position. Exhale as you come out of the squat to the standing position.