A former NBA coach said a specific type of squat exercise is a key part of workout routines for elite athletes like Steph Curry and other other members of the Golden State Warriors.
The goblet squat, performed holding a weight between both hands in front of the chest, can build core strength and explosive power, said Keke Lyles, director of performance at the fitness technology Uplift Labs, which provides AI-powered movement tracking and analysis via smartphone.
"I love a squat because it's functional and connects with everyday movement," he told Insider. "All of my NBA guys I've ever worked with, a goblet squat with a kettlebell was a part of their routine. They respond really well to it."
Even if you don't play professional basketball, the goblet squat can tap into your core and glute muscles to improve your squat form an prevent injury, Lyles said.
Goblet squats use less weight but require more stability
While traditional barbell back squats do engage the core, the major advantage of goblet squats is that holding the weight in front of your body involves using even more muscles to stay upright and stable, according to Lyles.
To successfully perform a goblet squat, you need to keep your arms close to your body, in a V shape, holding the weight like a giant cup (per the name) in front of the chest.
Having the weight in your hands instead of resting on your upper back can also help athletes move with more focus to generate power.
"I really like it because they can control the weight, to be a little bit more explosive," he said.
The tradeoff is that you can't lift as much weight with a goblet squat as with a back squat — however, that can be a great opportunity to perfect your form before getting into heavier loads. Identifying any challenges during the movement can help you make the most of your workouts by overcoming weaknesses, Lyles said.
Focus on proper form by sitting down and back into the squat, allowing the knees to move out and keeping the chest tall, he said.
Simpler movement can train good form and reduce injury risk
Another advantage of the goblet squat is that it's less technical than other types of squats or explosive leg exercises, which makes it easier for athletes of all levels to do safely.
"The more complex the movement, the more potential for risk of doing it wrong," Lyles said.
For example, a barbell front squat can similarly work the core muscles, but requires more skill as well as enough mobility in the back and shoulders to maintain a good front rack position, he said.
Other movements for explosive power, like Olympic weightlifting cleans and snatches, are highly technical movements that most people don't need to do for good results, according to Lyles.
Instead, prioritize exercises you can do with perfect form, and only use as much weight as allows you to maintain the right form.
"What I typically see is not people doing too much weight, but doing too much weight with the wrong form," Lyles said. "You probably need less weight and to really own the right movement pattern so you can build up strength."
