Hold any weighted object close to chest
💡 Pro tip: Start with lighter weight to master form before adding load
Single dumbbell or kettlebell held at chest height
Safety: Keep weight close to body, maintain upright torso, ensure knees track over toes
The goblet squat is an excellent teaching tool for proper squat mechanics, as the front-loaded weight naturally encourages an upright torso and prevents forward lean. It builds foundational lower body strength while improving ankle and hip mobility, making it ideal for CrossFit athletes working on squat depth and positioning for movements like thrusters and cleans.
Regressions for building up strength
Removes external load to learn pattern
Limits depth and provides safety target
Provides support and balance assistance
Progressions for advanced athletes
Increases load with two weights
Greater loading capacity
Maximum load potential
Adds mobility and stability demands
When you can do 12-15 reps with perfect form for 3 sets with current weight