Goblet Squats for Young Athletes

As the head middle school coach, one of my responsibilities is to get my athletes’ bodies ready for the workload of a high school class. It really comes down to teaching them how to squat, bench, deadlift, and overhead press, then strengthen their bodies to be able to do so. One of my favorite lifts for young athletes is the kettle bell(KB) goblet squat to enforce correct posture and position while also strengthening the muscles we use when we squat.

Middle school athlete performing the kettle bell goblet squat

By holding the KB in the front position, the athlete is forced to keep a strong back in order to keep correct posture, otherwise he would not be able to hold the KB to his chest. This translates into the squat by teaching the athlete what it feels like to have a strong back. It also forces him to keep his chest up rather than dumping over as he squats, which translates to a cue that is used when the athlete performs a barbell squat. While being a great teaching tool, this move is a great strengthening tool as well. The heavier the KB, the more this move will strengthen your back, glutes, and hamstrings, all of which are used when we perform a barbell squat.

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