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Goblet Squats

Dan John has talked a lot about Goblet Squats and their value in patterning the squat. 

I found this video of a strong set.


Deep, straight back. (but crap shoes as Pieter points out in the comment below)

EDIT - For what it is worth the video below is what Dan John himself in his new book (Dan has just posted a link to a free ebook  - The Coyote Point Kettlebell Club) points to to explain the move.  You will see it is more of a mobility move / stretch.




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Comments

pieter said…
It would be even more impressive barefoot on a flat surface. Nevertheless, certainly a lot more than I can do ;)
May 29, 2011 at 11:52 PM
Chris said…
well spotted - I missed his awful shoes
May 30, 2011 at 12:12 AM
Anonymous said…
I don't see why anyone would do these unless it's for some very specific reasons (which I am not aware of). This exercise is a potential back killer. For the average person or athlete, why do it?
May 30, 2011 at 9:56 AM
Chris said…
Anonymous, actually it is usually promoted as an exercise that protects the back. If you are to keep balanced and keep hold of the weight you need to remain upright with a solid back.

Dan John discusses it here it is all about squatting between your legs.
May 30, 2011 at 1:24 PM
Drs. Cynthia and David said…
The thick heels plus standing with the heels on a pad is presumably to compensate for ankle mobility limitations. Kind of cheating perhaps.

Should he have really pushed so far into exhaustion though? Isn't there a bigger risk of losing form and causing injury? It looked like his left knee was about to collapse on him at the end.

Cynthia
May 30, 2011 at 3:37 PM
Dan Hubbard, M.Ed. said…
I agree with Cynthia. He not only has an elevated heel due to the running shoes, but needs a mat to help him compensate for his lack of ankle mobility. It is tough to tell from the camera angle, but it appears than he is tucking his pelvis (lumbar flexion) at the bottom ROM.

I would prefer clients limit their squat depth until they get their ankle mobility to an adequate level or they will compensate somewhere (lumbar flexion, femoral internal rotation, and valgus genu). Additionally, I would like to see more stability at the bottom ROM. I like to use pause sets in beginners to help them develop stability at the bottom ROM.

Lastly, I prefer using a kettlebell (or two) or a barbell to help develop torso stability. I coach them to "stay tall" and "keep the upper arm horizontal" through the entire range of motion. This is very challenging and most people lose the "tall torso" after a few reps. This guy seemed to lose it, too.
May 30, 2011 at 6:09 PM
Anonymous said…
@Chris

I'm not sure how an exercise that increases the lever arm against which your low back muscles (which have a short lever arm) have to work is protective for the low back? Even with less weight, the longer lever arm makes this exercise a potential problem (or at least as problematic as a back squat, depending on the weight and it's position). Would you have anyone with low back trouble do it? I wouldn't.
May 30, 2011 at 10:34 PM
Chris said…
I'm regretting posting this now!

I think the goblet squat is much more about patterning a squat movement rather than moving big weights.

I think this guys shoes and elevated heels are not ideal.

As for the low back - the more vertical the back the less the moment arm surely? It is when the back hinges at the bottom that you get a lever.
May 30, 2011 at 11:51 PM
Chris said…
I've added another video that I think stresses that the move is intended to be a stretch / mobility move
May 31, 2011 at 12:03 AM
Chad said…
Don't regret. I have all my clients achieve the goblet. Certainly not with THAT weight! But a 26 lb kbell does the trick for stability and mobility.
June 7, 2011 at 7:23 AM
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