If there’s one squat everyone should master first, it’s the goblet squat — holding a weight at your chest, which naturally coaches good form, depth and an upright torso. The squat-school guide: why the goblet squat is the best teacher, how to do it and how to use it well.

The Goblet-Squat-Is-the-Best-Teacher Case

Why the goblet squat teaches form: the the-front-load-coaches-form (the front-holding the weight coaching upright-form from the squat-form-school chapter — the the-front-load; the coaches-form), the the-natural-depth-and-upright-torso (the the-goblet encouraging depth-and-an-upright-torso from the squat-depth-and-butt-wink chapter — the the-depth; the depth-and-upright), the the-accessible-and-safe (the the-goblet being accessible-and-safe for beginners from the squat-form-school chapter — the the-accessible; the beginner-friendly), the the-best-first-squat (the the-goblet as the ideal first-squat from the squat-variations chapter — the the-first-squat; the learn-it-first), and the reframe (the goblet-squat as the form-coaching, depth-and-upright-encouraging best-first-squat).

The How-to-Do-It Breakdown

How to do the goblet squat: the the-hold-the-weight-at-your-chest (the holding a-dumbbell/kettlebell at the chest from the squat-form-school chapter — the the-hold; the weight-at-chest), the the-feet-and-stance (the a-comfortable stance from the squat-form-school chapter — the the-stance; the your-stance), the the-sit-back-and-down (the sitting-back-and-down (hips-hinge) from the squat-form-school chapter — the the-descent; the sit-back), the the-knees-track-over-toes (the knees-tracking-over-toes from the squat-mobility-fixes chapter — the the-knees; the track-the-knees), the the-depth (the squatting to depth (elbows-inside-knees) from the squat-depth-and-butt-wink chapter — the the-depth; the go-deep), the the-upright-torso (the an-upright torso (the goblet-benefit) from the squat-form-school chapter — the the-torso; the stay-upright), the the-drive-up-through-the-heels (the driving-up through the heels from the squat-form-school chapter — the the-drive; the heels-down), and the the-braced-core (the a-braced core from the squat-form-school chapter — the the-brace; the brace-it).

The Use-It-Well Notes

Using the goblet squat well: the the-learn-form-first (the mastering form with the goblet from the squat-form-school chapter — the the-form; the form-first), the the-mobility-benefit (the the-goblet aiding squat-mobility from the squat-mobility-fixes chapter — the the-mobility; the mobility-helper), the the-progress-the-weight (the progressing the goblet weight from the squat-form-school chapter — the the-progression; the add-weight), the the-fix-depth-and-butt-wink (the using it to fix depth-and-butt-wink from the squat-depth-and-butt-wink chapter — the the-depth-fix; the fix-depth), the the-transition-to-barbell (the transitioning to barbell-squats later from the squat-variations chapter — the the-progression; the then-barbell), the the-everyone-benefits (the everyone (beginner-to-advanced) benefiting from the squat-variations chapter — the the-everyone; the all-levels), the the-warm-up-and-mobility (the warming-up and mobilizing from the squat-mobility-fixes chapter — the the-warm-up; the mobilize), and the frame (goblet-squat as a weight-at-chest, sit-back-deep-and-upright squat that coaches-form, used-to-learn-and-progress — the best squat for learning form. Master the goblet squat — hold a weight at your chest, sit back and down to depth with knees tracking over toes and an upright torso, driving up through your heels — using it to learn form, fix depth-and-butt-wink, improve mobility, and progress before the barbell: the best squat for learning form, that everyone should do.

If there’s one squat everyone should master first, it’s the goblet squat — holding a weight at your chest naturally coaches good form, depth and an upright torso. How to do it: hold a dumbbell/kettlebell at your chest, sit back and down (hips hinge) to depth, keep your knees tracking over your toes and your torso upright, drive up through your heels, and brace your core. Use it well — learn form first, use it to fix depth-and-butt-wink and improve mobility, progress the weight, and transition to the barbell later. The best squat for learning form, that everyone should do.

See It in Motion

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