MTB Exercise Highlight – The Goblet Squat

While I love a good deadlift, the squat is still a very important exercise for a mountain biker’s lower body strength development. When done properly, it is a great way to build the core and leg strength you need to improve your standing pedaling power and endurance.

In my experience, the Goblet Squat is the best way to learn how to squat. It is also a kick butt exercise as well and a go-to lower body exercise in all of my routines. In this video I go over the Goblet squat and share some important details can help you avoid some common mistakes and get even more out of this great exercise.

-James Wilson-

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  1. Itai says:

    Thank you very much.
    I struggle with the squat and compensate by curving forward like you show.
    Ill try your exercise and hope to improve.

    Reply • April 10 at 6:01 am
    • bikejames bikejames says:

      You’re welcome. Hope this helps!

      Reply • April 10 at 9:11 pm
  2. Walt says:

    This is a front squat. The limiting factor in doing it this way is that your arms are holding all the weight. You will never be able to tax the legs enough. Whereas in the barbell front squat, you don’t have that problem because the weight is resting on the top of the chest.

    Reply • July 14 at 10:04 am
    • bikejames bikejames says:

      I like the Goblet Squat because it is easy to teach and easy for most riders to get strong with relatively quickly. It also forces you into the posture and position I want, which is the main goal. Once you can get into the proper posture and position it isn’t that hard to hold 32 KG in the Goblet Position. However, if you lack some T-Spine mobility, especially at the bottom position, it will feel difficult to keep in close and “arms” will be doing too much of the work – in the right position the lats are actually what is holding the weight.

      I like barbell front squats and use them in my programs but for basic mobility and strength purposes the Goblet Squat is a great place to start. I’d also like to point out that the legs are still not the weak link during a barbell front squat – the core/ upper back is still the weak link and will give out before the legs. It kind of makes you question the whole idea of squats being a “leg” exercise since they aren’t the weak link in the movement chain.

      Reply • July 14 at 10:52 am
  3. elton chipeta says:

    yes , I can enjoy something from this..

    Reply • February 10 at 12:51 am
  4. Andreas Smithies says:

    Hi James!
    I have been doing these with my elbows between my knees and in a deeper “ass to grass“ style squat. Wrong, right or ok? 😬

    Reply • February 11 at 11:07 am
    • admin says:

      Hi Andreas,
      The squat you describe is totally fine as long as you are able to keep a nice long spine and you aren’t having to round forwards to get the depth.

      Reply • February 13 at 1:23 pm

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