These Goblet Squat Benchmarks Reveal How Strong You Really Are for Your Bodyweight – Plus How to Improve

Goblet squats are often viewed as the gentler, friendlier younger sibling of the back and front squat, but that unfairly understates just how effective they are for building muscle. Often overlooked, the goblet squat is one of the best exercises for developing leg strength, core stability and movement quality.

It reduces stress on the spine, reinforces proper squat mechanics and builds strength through a full range of motion. And these benchmarks, scaled relative to your bodyweight, can quickly reveal any weak links in your lower body.

Because the goblet squat challenges your core, upper back and grip almost as much as your legs, it's naturally harder to load than a traditional back squat.

That doesn't mean you shouldn't still be able to perform 20 reps while holding a dumbbell or kettlebell equal to 50% of your bodyweight. According to Men's Health Fitness Director Andrew Tracey, that's the minimum benchmark worth aiming for.

So, if you weigh 80kg, you should be able to complete 20 goblet squats holding 40kg. If you can't, there's room for improvement.

Isometrics holds are another excellent way to assess strength. Spending time in the bottom position of a goblet squat challenges your muscular endurance while helping to open up tight hips, decompress the spine and strengthen the weakest part of the movement.

Strength coach Jay Quinn argues that everyone should be able to hold the bottom position of a goblet squat for two minutes while holding a 22kg kettlebell. If you can't, he suggests making it part of your daily routine.

'The protocol is one hold a day for thirty days,' Quinn states. 'Start with bodyweight. Add fifteen seconds every three days. Add weight once you clear two minutes empty handed. Your squat returns. Your back pain leaves. Your hips open. The lower back wakes up for the first time in years.'

Coach John Rusin says heavy goblet squats shouldn't feel intimidating, provided you set up the front rack position correctly. In his view, that's the key to getting stronger with the movement.

'If you front rack properly, you should be able to hold FAR more weight than you can squat,' Rusin believes. 'Your legs will fatigue faster, period. If you passively "hold" the dumbbell with a dead fish grip, zero bracing and inconsistent mechanics, goblet squats will own you. But hey?! That full body intensity? That's the point.'

Here's how to set up the front rack correctly:

• Use a box at chest height to unrack the dumbbell before stepping back.
• Actively brace your upper body to create tension and keep the weight secure.
• Squat while maintaining full-body tension throughout the movement.
• Re-rack the dumbbell on the box as you would a barbell.

View full post on Instagram

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.