All about the Goblet Squat
(1 of 3 forms of dumbbell squat in the Mojoh Method)
START POSITION: Clasp a dumbbell close to your body somewhere between your chin and chest. The dumbbell should be pointing vertically, not horizontally. Place feet shoulder-width apart (or slightly wider). Feet should be pointing outwards slightly but not much (about 10-15°). Compare this to the Sumo Squat (Plie Squat), where your feet will start much wider apart, with toes pointing outward at approximately 45°.
NOTES: Difficulty Rating: 72%
Slowly bend the knees and push backwards with your hips, thrusting out your buttocks. Keep your back straight at all times (no rounding or bending). Note that this is the typical form used for all types of squat. Bend your knees as much as you can whilst continuing to look forward with your chin slightly up. Squat down until your knees are bent at an angle of no more than 90°. 80° is ample for most people.
The Goblet Squat is an ideal squat for beginners and those with injured or weak areas, such as lower back pain. This is because the centre of gravity is kept lower by holding the dumbbell under the chin instead of over the shoulders.
If you cannot do the Goblet Squat confidently without pain or discomfort for several reps, then you should not be attempting any other types of squat.
The Goblet Squat is excellent as part of a general warm-up routine, because you are working the largest muscles – Quads and Glutes. Larger muscles produce more heat for less stress and effort.
- Hold the dumbbell vertically at chest height
- Stand with your feet shoulder-width apart with toes pointing outward at an angle of at least 15°. This allows for a deeper squat and better engages your glutes. Pointing your toes inwards or straight forward can put extra stress on your knees and limit your range of motion
- Keeping your back straight, lower into a squat until your thighs are parallel to the floor
- Push through your heels to return to the starting position
- Remember to keep your core engaged and your chest up throughout the movement
- Keep your back straight
- Make sure your knees don’t cave inward as you squat down
- Your knees should track in line with your toes, and your legs should be slightly wider than shoulder-width apart. This helps you maintain balance and engage the right muscles, including the inner thigh area
- Toes should be pointed slightly outwards, about 15 to 30 degrees