The Goblet Squat is an excellent exercise for the legs and posterior chain, bringing in the core, upper back and shoulders as well.
The biggest problem with the Goblet Squat is as you get more advanced with the exercise, you literally run out of weight.
For example, most gyms don't have dumbbells that go higher than 120 lbs...some only up to 100 lbs... some even less than that (especially hotel gyms). Rarely you'll find a gym that gets you up to 150 lbs...anything heavier than that and you have an absolute unicorn of a gym.
But the Goblet Squat in general can be VERY beneficial in a variety of ways, including developing glute, core and upper back strength that carries over into front and back squats.
So how do we get around the limitations of using a single dumbbell?
We use THREE dumbbells.
One is going to be in a standard goblet position while the other two will be in a "Crook Squat" position (a method I came up with for holding the dumbbells in the crooks of your arms instead of in your hands).
How to Set Up and Perform Crook and Goblet Squats (or Triple Goblet Squats)
WARNING!! DO NOT do try this if you have any doubts about your ability to do it safely.
I will tell you right up front, this is an ADVANCED exercise...this is only for people who have built enough strength to max out the weight that they can use on a Goblet Squat with a single dumbbell.
And as with any new movement, start light, get a feel for it, then start working your way up in weight.
This exercise does require a bit of balancing of dumbbells, so you absolutely need to be mindful of your setup at all times.
That being said, it IS safe and incredibly effective when done correctly.
This demo is shown using a 105 lb dumbbell and a pair of 40's. START LIGHTER than this.
First, get a flat bench and set the pair of lighter dumbbells on it, lying flat. The two side dumbells will be your "crook" dumbbells. These should be lighter as they'll be easier to handle. The goblet dumbbell will be heavier.
Set this heavier dumbbell on end on the bench, in the middle.
Now set one side dumbbell on end on the bench, making sure it's well balanced and stable. If your bench has a lot of padding, this may take a few seconds of shifting it around.
Do the same with the other side dumbbell.
Once you're confident the dumbbells are all balanced, we can begin.
Squat down and hook the dumbbell into the crook of your arm, like you're putting it in a headlock. This is actually a very secure position as long as you keep your elbow bent.
Stand up and use your other hand to adjust it, if necessary.
Now squat back down and hook in the other dumbbell.
You can see in the picture, I'm pushing my thumb against the top plate to tip the dumbbell over into the crook of my arm.
Again, this is the reason why the side dumbbells should be lighter. This type of pick up is much easier to do with lighter dumbbells.
Now stand up, making sure your two dumbbells are pulled in close to your body and your arms stay bent.
Now the fun begins...
Squat down and grab the dumbbell in a goblet position.
Slide it backwards a little bit, until it's on the edge of the bench.
Now stand up.
Come back down, keeping the middle dumbbell in towards you so that it doesn't rest on the bench again.
This exercise setup is best suited to lower rep, heavier training. I got 2 reps with 185 lbs total on here and it was tough. Holding the weight out in front of you in this manner is VERY challenging to just about everything.
On the last rep you get, bring the middle dumbbell forward and set it on end on the bench again.
Once it's solidly set, rest one side dumbbell on end on the bench and release it from your elbow. Set it horizontally down on the bench, keeping your other hand on the middle dumbbell to maintain balance.
Now hold the middle dumbbell with your now free hand and set the other dumbbell on end on the bench, then unlock your elbow and set it down flat on the bench.
Set the middle dumbbell on the floor.
All done!
Again, if you have ANY doubts about your ability to do this safely, don't use this method.
For me personally, I didn't feel like any of the dumbbells were insecure during the movement...they are all completely locked in and I was able to focus on just doing the movement.
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