Exercises for Athletes #2 - Goblet Squat

The Goblet Squat is a great lift to teach proper technique to a youth athlete or beginning lifter while still eliciting a training effect.  Due to the anterior load of the weight, it allows the lifter to better obtain a squat position as the weight will act as a counter balance. For this reason, a Goblet Squat will actually start to improve squat mobility by gaining control over deeper ranges of motion in the squat position while still maintaining a neutral spine. Once optimal squat depth is obtained with a neutral spine you can then start to focus on increasing load and time under tension. The amount of load you can perform with this lift is limited. However as youth athlete or beginning lifter, ultimately your main goal is time under tension.  In other words, performing set/rep ranges of 3-5 sets x 8-12 reps will give you a baseline level of strength needed to then progress to a lift that will allow for greater loads such as a box squat. As the athlete progresses in his strength and lifting technique, the Goblet Squat will remain a great tool for warm ups or accessory lifts.