The goblet squat is a great squat variation that is effective as a training tool and teaching tool. It naturally predisposes one toward optimal form, making it easy to feel a good squat. It is accessible too, as it can be done with any implement that you can hold at your chest.

The placement of the implement (high, at your chest) recruits your anterior musculature more than a back squat does, meaning you’ll use your torso a good bit.

You can use the goblet squat as a warm up, learning tool, or main lift. Check out the directions and video below for more thorough directions.

Goblet Squat

• hold the weight in your upward facing palms

• press elbows toward each other so your elbows are under the weight, not pointing toward the sides of the room

• keep trunk tight and neutral

• break at the hips to initiate squat

• sit deep into heels

• squeeze big toe into the ground and squeeze your glutes as you stand