Steve Freides, StrongFirst Certified Elite Instructor, recently shared some great information about the Goblet Squat on the StrongFirst Forum.

“There are many ways to squat and multiple, sometimes conflicting goals that can be the training goal focus. It's best to pick a specific goal and address it with a specific plan.

If moving well is the focus, specific things like opening the hips, finding one’s best squat stance, learning to lengthen the spine, assuring good weight distribution, etc., then a good goal is to reduce the weight while keeping posture and depth. Indeed, this is a good use of the goblet squat for anyone, and it could be argued that achieving all these things with a light to moderate weight should be a prerequisite for heavier squatting and perhaps even for heavier other lifts.”

Steve continues: “We must start where we are, and the beauty of the goblet squat is that the counterbalance of the kettlebell lets people who could never squat well get a feeling for what the movement should be like. And for those who squat OK, it still provides a measure of freedom from worrying about falling backward while looking for one’s best form, maximum depth, comfort, and stability in the bottom position.”

Note that the horns of the classic cast iron kettlebell, like the StrongFirst brand, are ideal for the Goblet Squat. The angle of the horns allows for a solid grip and position vs. other designs.