10/20/Life Warm-Up Spotlight: Goblet Squat

By Lisa Guggisberg

One of my main go-to warm up movements, in addition to the McGill Big 3, is the Goblet squat (the 10/20/life warm-up has 4 parts as described in the 10/20/Life Second Edition).  The Goblet squat is excellent for hip mobility and priming the body for a big squat. I do about three sets of 8-10 of these with a 25lb kettlebell, plate or dumbbell before every squat session.


There are lots of versions of the Goblet squat but be sure you focus on a few key points of execution when preforming them:

  • Find a foot position that is comfortable.  Typically you wont be as wide as your barbell squat position.  I like to start with a narrow stance and as I warm up and prime my hips slowly, I widen my stance.
  • Take your time doing these while focusing on the hip hinge.  Focus on that hip hinge at the start as you would do at the start of your barbell squat.
  • Focus on the “lifters wedge”.  The lifters wedge means your lats are pulled down, chest is up, head and chin are up and knees are out (not over your toes, in line with your feet, and not collapsing inward) with a forward body lean at the bottom of the squat.

Give these a try next time you’re warming up for squats, bench or deadlift day!

Be sure to pick you your copy of the 2nd Edition of 10/20/Life that contains extensive warm-up and accessory movement ideas that focus on your individual weak points.  Pre-order today for $34.99 with Free Shipping!

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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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