Goblet Squat

Intermediatelower-body

Hold the weight at chest height, elbows down.

Hold a dumbbell or kettlebell at your chest and squat deep. The front-loaded weight teaches an upright torso and perfect depth.

Key points

•Hold weight tight against your chest
•Elbows point down between the knees
•Sit deep — elbows inside the knees at the bottom
•Drive up through the heels

Practice with Coach Marcus

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The goblet squat is the best teaching tool for learning proper squat mechanics. Holding the weight at your chest (like holding a goblet) acts as a natural counterbalance, allowing you to sit deeper while keeping your torso upright. Cup a dumbbell or kettlebell at chest height with both hands, elbows pointing down. As you squat, push your knees out and lower your elbows inside your knees at the bottom. This front-loaded position forces you to brace your core and maintain a proud chest. It was popularised by strength coach Dan John, who calls it 'the one exercise everyone should do.'

Fun Fact

The goblet squat was invented by legendary strength coach Dan John in 2002 when he needed a way to teach 400 athletes how to squat properly in a single afternoon — and it worked!

Watch the real thing

Learn from real coaches first. Your live scoring compares you to the reference figure above; these videos are for learning, and stay with their creators on YouTube.