Cueing for the Goblet Squat

Cueing is about ensuring the athlete knows exactly what you want them to do. According to the study[¹], cueing can assist in the correction of miscomprehension of instructions and poor neuromuscular coordination and recruitment. Cues can be in the form of verbal instruction, physical manipulation, and/or visual aids, all of which have the potential to aid an athlete in achieving the desired technique and mechanics during the exercise. When it comes to squatting, things can get a little bit tricky. There are a lot of different variations of the squat, and most of them have different cues. However, there aren’t many options for cueing regarding the goblet squat.

Last week on the Exercises For Injuries Facebook Fan Page, I asked people what they would like me to do a video on. Ally K suggested that I do some exercise technique videos.

Here is my first shot at it.

Let me know what you think.

~ Rick Kaselj

This is a special video for Mike Whitfield and everyone at Kettlebell Finishers.

The Journal of Strength & Conditioning Research 2021[²] says the goblet squat (GBS) is a squat variation with the weight held in front of the lifter using a dumbbell or kettlebell and has been used as a foundational exercise in squat progressions to teach proper form and body position

Goblet Squat Cueing

Mike wanted me to go through some cueing regarding the Goblet Squat.

I will get Orsy to go through it.

1. How to do the Goblet Squat

Goblet Squat

In the Goblet Squat, we got a nice wide stance.

We need lots of room for us to drop our hips past our knees and go through the movement.

In the exercise, we can hold a kettlebell or a dumbbell.

When we drop down into the bottom position of the goblet squat, the elbows are pushed against the knees, and then we come out of the bottom.

In other things, with Orsy, you can see that she is looking straight ahead.

Any head dropping will end up changing the position in the lower back. You can see that she is good and strong in the shoulders, and she is not collapsing forward, which will end up changing the position of your back and putting greater stress on it.

2. Common Mistake when Doing the Goblet Squat that Can Lead to Back Pain

And also, you can see with Orsy that her back is staying the same. She is not rounding out in that back. She is holding that position, and she is working on that movement happening in the hips.

You can see that Orsy has nice wide feet, elbows are coming in between the knees, and the movement is happening in the hips. There is no movement happening in that low back. She is strong and set on the shoulders. She is strong and set in that core area. Her eyes and head are looking straight ahead.

3. Important Key When Performing the Goblet Squat

Make sure to remember this cueing:

• Look at your head.
• Look at where your shoulders are.
• Look at where your core and abdominal area are.
• Look at how your low back is.
• Look at how your hips are.
• Look at where your knee and feet positions are.

Now, if you do a bodyweight style, the same thing applies. We want good technique because the poor technique in the feet and the knees leads to unnecessary stress and strain on the knees.

Poor technique in the hips, low back, mid-back, and head puts unnecessary stress on the lower back and could lead to irritation, pain, or injury.

Implement those quick tips!

There you go, Mike Whitfield and everyone at Kettlebell Finishers (great kettlebell workout ideas here).

This is Rick Kaselj from ExercisesForInjuries.com and Fix My Back Pain saying take care and bye-bye.

Rick Kaselj, MS

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