Uploaded May 2025 | Updated September 2026, 41 minutes ago
Goblet loading is one of the most effective ways to teach squats and split squats to beginners. Holding a dumbbell or kettlebell at the chest naturally encourages proper form by keeping the torso upright and reinforcing good movement mechanics.
It’s also a self-limiting strategy—the position of the load essentially “coaches” the lifter. That feedback loop helps new lifters dial in technique faster and more safely.
Another key benefit: you get a lot of bang for your buck. Early on, the same weight that challenges the trunk is usually enough to train the legs, meaning you can stick with goblet loading longer than you might think.
Eventually, when the load becomes too heavy to hold comfortably at the chest, that’s your cue to progress to more advanced loading strategies—like front racking or suitcase loading—to keep building lower body strength.
Want to learn more about coaching the basic lifts and programming for a wide variety of clients?
Sign up for our Level 1 certification course in person or fully online!
Goblet loading is one of the most effective ways to teach squats and split squats to beginners. Holding a dumbbell or kettlebell at the chest naturally encourages proper form by keeping the torso upright and reinforcing good movement mechanics.
It’s also a self-limiting strategy—the position of the load essentially “coaches” the lifter. That feedback loop helps new lifters dial in technique faster and more safely.
Another key benefit: you get a lot of bang for your buck. Early on, the same weight that challenges the trunk is usually enough to train the legs, meaning you can stick with goblet loading longer than you might think.
Eventually, when the load becomes too heavy to hold comfortably at the chest, that’s your cue to progress to more advanced loading strategies—like front racking or suitcase loading—to keep building lower body strength.
Want to learn more about coaching the basic lifts and programming for a wide variety of clients?
Sign up for our Level 1 certification course in person or fully online!
