Boost Your Goblet Squat by 250% (Or More!) In 4 Weeks

If you want to become strong, you need to squat, plain and simple.

The question then becomes, what type of squat should you do?

That's a can of worms and an answer that depends on your current level of strength and conditioning. It depends on your current and past movement limitations and your injury history.

You could do something basic like a bodyweight squat, but that won't challenge you for long.

You could do a barbell back squat and build to heavy weights, but for some, it can be hard to learn.

There are many key factors to consider, so I will give you a template to follow using a simple but deceptive squat.

I will give you a tried-and-true protocol that works like a charm. Backed up with pictures showing real people making real progress as proof of my trusty squat protocol.

How much stronger they got in a matter of only 4 weeks might shock or surprise you!

So, back to your question: "What type of squat should you do?".

The answer is: Goblet squat.

Why?

It's simple to perform, easy to learn, and you can use either a dumbbell or a kettlebell. My professional recommendation is a kettlebell as it gives you more upper back and grip strength.

First, you need to understand how to squat using the right technique. Use this video as a model for the technique to model.

This is a great demonstration of how to perform the kettlebell goblet squat with proper form.

You need to focus on getting the kettlebell safely from the floor into the goblet position. Once it's there, you must keep it there from start to finish.

The kettlebell should not move once it is in the goblet position. YOU move while the kettlebell stays still.

Here's how the 4-week goblet squat plan works.

• Week 1 = 4 sets

• Week 2 = 6 sets

• Week 3 = 8 sets

• Week 4 = 10 sets

Choose your desired rep target based on your prime goal and stick with that number of reps for each set every week. I have listed these as “light”, medium”, and “heavy”, depending on the equipment you have at your disposal.

• Light = 10 reps (Endurance)

• Medium = 8 reps (Hypertrophy)

• Heavy = 5 reps (Strength)

The protocol works on you completing the target number of reps every 2 minutes — every 120 seconds (e120).

Let's say you choose a medium weight, 8 reps. You would complete 8 squats every 2 minutes.

If it takes you 45 seconds (sec) to do them, you get 1min 15sec of rest. If you only take 30sec, then you get 90sec of rest. If it takes you 20sec, you can rest for 1min 40sec. And so on…

See how that works?

Here's an example of how that looks for week 3 of a plan using a ‘heavy’ weight;

• 00:00 = Perform 5 goblet squats (set 1)

• 02:00 = Perform 5 goblet squats (set 2)

• 04:00 = Perform 5 goblet squats (set 3)

• 06:00 = Perform 5 goblet squats (set 4)

• 08:00 = Perform 5 goblet squats (set 5)

• 10:00 = Perform 5 goblet squats (set 6)

• 12:00 = Perform 5 goblet squats (set 7)

• 14:00 = Perform 5 goblet squats (set 8)

This is the exact protocol I use with my students at Fulla SC HQ, week in and week out, with great success.

It works because it's simple and repeatable. As long as the load selection is appropriate and your squatting technique is spot on!

The most progress so far has been 625% increase in strength in 28 days. This happened as we increased both the load and volume over 4 weeks, as the kettlebell was initially too light.

You'd rather start too light than too heavy. As I say to my personal training students, "I'd rather under-dose you than over-dose you".

Your main focus should be on nailing the technique and making sure you don't miss any reps. You also need to ensure that you can recover enough between sets to keep the movement quality high.

The maths behind the madness.

We are still using the “heavy” weight as our example;

• Week 1 volume = 4x5 (20)

• Week 2 volume = 6x5 (30)

• Week 3 volume = 8x5 (40)

• Week 4 volume = 10x5 (50)

You are adding 10 reps every week, with the end result being 2.5x as much volume in week 4 compared to week 1. That's how you boost your goblet squat strength by 250% in less than one month of training.

You too can get the same results as this simply by using the exact routine I have outlined.

The plan works when you work the plan — without deviating from it by program hopping or getting distracted by shiny object syndrome.

Identify a ‘challenging but achievable’ starting weight, practice the technique, and make sure you get (and stay) tight for every squat.

My trusty goblet squat has never failed me, and I know it will deliver similar levels of success for you.

Happy squatting!