Exercise of the Week- Goblet Squat

Hi everyone!

The exercise for this week is the goblet squat! I chose this exercise because it is a stationary but dynamic movement that demands more than just the use of your leg strength.  Goblet squats are a full-body movement, working everything from the quads to your grips strength.  It’s my favourite way to work the legs next to front squats because there is less stress being loaded on the spine, plus, you get to target other major areas of your body at the same time.  Since this is a very natural position for the body to be in on a day to day basis (lifting a heavy object or lifting boxes), you are also protecting yourself from injury.

Core strength is a big part of this exercise; better core strength means safer daily movements, a solid trunk for your entire body, and a tighter, stronger mid section! You will also see increased mobility; because this movement allows you to sit lower into the squat when done correctly which will help improve your hip and ankle mobility.  If you find that your ankles are stiff when doing this movement, you can try raising your heels 1 1/2- 2 inches with weight plates and you will find that it helps you to squat lower.

Relation to golf:

It is a great strength exercise that helps with centring the body; you are also recruiting the upper stabilizing system since the weight is being held out in front of your body. This exercise helps you strengthen your gluteus medius and minimus, which come in handy for lateral stability in the hips when performing a backswing and downswing.  Increased core strength also means that you can maintain balance and power throughout the golf swing.  By holding onto these heavier weights or medicine balls, you are improving your arm and grip strength which will help with securing a stronger and more powerful grip on the club.


  1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back    straight.
  3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

*The movement can be done with a medicine ball, dumbbell or kettlebell with moderate weight from 10lbs to 35lbs*

With Dumbbell (Side & Front View):


With Medicine Ball (Side & Front View):

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