How to Squat: Beginners Guide to a Perfect Squat | Goblet Squat

The Goblet Squat is one of the best progressions for a novice lifter learning how to properly squat. However, the goblet squat is widely used by lifters of all experience levels. Usually, the goblet squat is executed with a dumbbell or kettlebell. This style of squat is a front loading exercise that helps you descend deeper into your squat. To set up for this exercise start by holding the hex part of the dumbbell with both hands and position your feet a little greater than hip width apart or no more than shoulder width. Toes can be parallel or slightly externally rotated.

how to perform a  Goblet Squat

Begin by slightly bending the knees and descend into your squat. Hips and glutes are pushing back while you maintain a neutral spine. Chest is pushing out and your shoulder blades should be pinching together. Make sure that your elbows are squeezing together and should remain inside of your knees while in your deep squat. You should be breaking parallel in the squat. Press through your heels and ascend back to a standing position. Remember to finish the movement by squeezing your glutes and making sure your hips are tucked under in a neutral position, this means your pelvis is not tilting forward or backwards.