Goblet Squat for BJJ
The goblet squat is a beginner-friendly squatting variation that teaches proper squat mechanics while building lower body strength. Holding the weight at chest height forces an upright torso position and deep squat depth. It is an excellent warm-up or accessory movement for BJJ athletes.
✓ Step-by-Step Instructions
- 1 Hold a kettlebell or dumbbell at chest height with both hands cupping the weight.
- 2 Set your feet slightly wider than shoulder-width with toes turned out slightly.
- 3 Brace your core and keep your elbows pointing down.
- 4 Squat down by pushing your knees out and sitting between your legs.
- 5 Descend as deep as possible while keeping your chest tall.
- 6 Use your elbows to push your knees open at the bottom.
- 7 Drive through your feet to stand back up to the starting position.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Teaches the upright posture and hip mobility needed when recovering guard or standing up in base. The deep squat position mirrors the low stance used for takedown setups.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Leaning too far forward
- ⚠ Not squatting deep enough
- ⚠ Letting the weight pull you forward
- ⚠ Knees caving in
🔄 Variations
- → Goblet squat with pulse
- → Goblet squat to press
- → Tempo goblet squat
- → Goblet cossack squat
Track Your Goblet Squat Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Goblet Squat help my BJJ game? ▼
Teaches the upright posture and hip mobility needed when recovering guard or standing up in base. The deep squat position mirrors the low stance used for takedown setups.
What equipment do I need for the Goblet Squat? ▼
You will need: kettlebell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Goblet Squat? ▼
The Goblet Squat is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.