Goblet squats with kettlebell or dumbbell

Goblet squats with kettlebell or dumbbell

May 21, 2021 Off By Oliver Lester

Goblet is one of the best exercises for developing the muscles of the legs and buttocks. Compared to the classic barbell squat, the goblet is technically simpler and is quite suitable for training beginner athletes. Further in the article, we will consider the correct technique for performing goblet squats, and also, you will find out which muscles work the most.

Squats using kettlebells or dumbbells are called goblet squats or goblet squats. This type of squat got its name from the English word “goblet” – a cup. This association arose due to the fact that during squats, the weights are held at the upper chest like a heavy goblet from which they are going to drink.

What it is

The Goblet Squat is a basic exercise that is performed with a weight held at the level of the collarbones. A kettlebell or fillet is most often used as a burden, but sometimes you can use improvised tools for home workouts: a gallon of water or wet sand, a small backpack with books, etc. By the way, the well-known store offers low-cost sports equipment .

Accordingly, goblet squats perfectly load most of the body muscles and at the same time, you can do without special sports equipment and visiting the gym. Anyone who wants to get their body in shape and improve their health should definitely include this exercise in their training program .

What muscles work

Goblet squats develop the muscles of the lower body. First of all, these are the quads (front of the thighs). The gluteus maximus muscles also work. An additional load is experienced by the muscle group of the back of the thigh, the calf muscles, and the lower back. Due to the fact that you are holding a kettlebell in your hands, the biceps and shoulders experience static stress. In other words, the array of muscle groups involved is quite large.

In addition to training the hips and buttocks, exercise has the following positive effects:

  • A large range of motion gives a good stretch to the muscles. And the more a muscle is stretched before contracting, the more effective the workout.
  • Improving blood circulation in the pelvic organs, preventing congestion.
  • The ability to develop strength endurance due to the specifics of the performance.

Please note that if you have not previously played sports, and your muscles are not sufficiently developed, doing deep squats, you put a significant load on your knee ligaments, which is fraught with injury. Therefore, if you are just starting your workouts, limit yourself to regular squats to parallel hips to the floor. Also, do not tempt fate for people with a sore lower back. Otherwise, this is a fairly safe exercise.