Goblin’ Goblet Squats

     Dan John calls them the single best exercise you can do.  Squatting is one of those primary lifts for off-season sports in the high school community but rarely is it done with proper form because of improper loading or teaching.  Any exercise that offers a more simple and effective alternative for most athletes can most definitely be fit into any program.  Cue in the goblet squat.  The goblet squat is paramount in the programs I have seen at Endeavor, especially with younger athletes.  “Goblet” refers to the position you are holding the kettlebell or dumbbell (at the chest) which if you have not tried, almost perfectly reinforces a chest up position.  Your core and upper body also are engaged more than you would think in order to keep the correct posture needed to perform the exercise correctly. 

Goblet Squats, the position specifically, offers itself to variety for other exercises such as reverse lunges, Goblet slideboard reverse lunges, and rear foot elevated split squats.  If you think you cannot load the goblet position enough, check out these videos that Ben Bruno has. 

Goblet Squats w/ Pause 120 x 21

Goblet w/ Valslide Reverse Lunges (can be used on Slideboard as well) 120 x 20

Goblet Reverse Lunges from Deficit 120 x 12

Goblet Rear Foot Elevated Split Squats 120 x 21

For younger athletes, we usually start with a basic Goblet squat in phase 1 and then progress to pauses at the bottom for phase 2.  These are some sample ideas.

Phase 1

  • Week 1: 3 x 8
  • Week 2: 3 x 10
  • Week 3: 3 x 6
  • Week 4: 3 x 8

Phase 2 (or on the 2nd lower body day lift for a 4x/week program) will incorporate pauses at the bottom.

  • Week 1: 3 x (6x 3s) 8 reps with 3 sec pause at bottom
  • Week 2: 3 x (8 x 3s)
  • Week 3: 3 x (5 x 3s)
  • Week 4: 3 x (6 x 3s)


Categories: Core Training, Strength Training

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