Goblet Squat
The goblet squat is usually the very first loaded squat variation given to a brand-new client, and for good reason. Holding the weight at chest height acts as a counterbalance that naturally pulls the torso into a more upright, stacked position — the same automatic-brace effect discussed with the Zercher position in Chapter 1. It also gives the coach a single, highly visible checkpoint: if the elbows stay inside the knees at the bottom of the squat, the client is almost always in a safe range of motion.
A Small Tip on Posture — Managing Butt Wink
- To prevent significant butt wink, adding a box at the height where it begins to happen is a good short-term solution.
- Place small plates or a wedge under the heels to allow a more upright torso, reducing the demand on ankle and hip mobility.
- Address ankle and hip mobility progressively in warm-ups over time.
The squat is one of the most fundamental and transferable movement patterns in human physiology. When taught well, it builds strength throughout the entire lower kinetic chain and carries over to virtually every sport and daily activity.
A quick way to assess a client's butt wink live in a session: crouch to the side of them at eye level with their hips and watch the low back during only the bottom third of the squat. If the pelvis stays still and then suddenly rotates backward in the last few inches of the descent, that rotation point is the client's current depth limit — squatting past it under load is where injury risk rises sharply. Rather than forcing more depth, set a box or a pad at that height and build strength and mobility there first.