A fitness coach who performed goblet squats every day for a month has reported unexpected benefits, including improved mobility and strength in the hips, knees and lower back. The exercise, invented by strength coach Dan John, involves holding a weight in front of the chest and squatting until the elbows touch the inside of the knees.
John says the goblet squat is 'the single most important transformational exercise in the history of exercise,' explaining that it automatically reinforces better squat technique. By holding the weight in front, the chest stays up and the core remains tight; dropping the hips and elbows between the legs pushes the knees wider and over the toes, helping achieve full depth.
The coach, who had a couple of kettlebells at home, varied the weight and tempo each day rather than using maximum intensity. This approach led to several perks, including a more natural squatting motion after spending time in the bottom position for 30 seconds or more.
John notes that squatting is one of five fundamental human movements, but the invention of chairs has meant people squat less frequently. He argues that if someone can perform one textbook goblet squat with a 24kg kettlebell, their lower body likely has the strength and mobility for daily life; ten such squats indicates they are 'doing great'.
For those who lift heavy, John admits the goblet squat has a ceiling due to the limited weight that can be held. However, he suggests that most people do not need barbell squats, as lifting is a skill and practice with poor technique only makes that permanent.
