Alas, I will never be a fitness influencer. The thought alone makes me gag, and I’m not creative enough to pull it off. A true fitness influencer would lure you in with flashy titles like “187 Goblet Squat Variations I Made Up on a Wednesday” or “The Keto Guide to Goblet Squats” or “4 Maybe New to You Goblet Squat Variations (You Can Do With a Chainsaw).” See? I’m too boring for that.
But training doesn’t have to feel like a circus. It helps to mix in some variety, but for most people most of the time, the best results come from exercises that are user-friendly, easy to reproduce, don’t require heaps of gear or waivers, and offer benefits beyond getting likes.
I’m old-school in a way, and the best exercises are the ones that are quietly effective. Since we’re all training at home, here are a few Goblet Squat variations you can do with a kettlebell or dumbbell that I tend to use in my programs.
1. Goblet Squat with Lowering
This is basically a bicep curl during the descent. Why include it? Not to build bigger arms, but to make you own the bottom position. Many trainees tend to loosen up in the hole and lose spine position or relax into passive restraints. The lowering part keeps you engaged throughout the movement and strengthens the mind–body connection.
2. Goblet Squat with Pulse
I learned this from Dan John years ago. The limit is shoulder endurance, so choose a conservative load. The main benefit is targeting the anterior core. Pushing the kettlebell forward forces a high degree of core bracing and helps you settle into the bottom by gradually pulsing. Be deliberate with the pulses; avoid quick, jarring movements.
3. Squat with Overhead Press
Let me be blunt: this one is tough. I picked it up from Dr. Quinn Henoch of Clinical Athlete, and it clicked for teaching thoracic extension. Give it a try—you’ll likely feel the benefit.
4. Goblet Kickstand Squat
Also known as a B-stance squat, this variation helps you work with asymmetry and use it to your advantage. Asymmetry is normal, and it can make the squat feel more comfortable for some. It’s a way to load one leg more than the other without losing balance, effectively a form of “fake single-leg” training.
If there’s one thing to take away, it’s this: asymmetry is normal, and you’ll be fine.
