10 Best Exercises to Superset with Goblet Squat

Goblet Squats are an excellent exercise for beginners to learn the basic fundamentals of squatting and as a part of more high-intensity circuit-style workouts that focus as much on getting the heart rate up as they do building strength.

Utilizing supersets is a key component of these high-intensity workouts. By pairing Goblet Squats with a complementary exercise, rest time can be reduced and intensity increased.

Supersets are also a practical approach to enhance the efficacy of your training session, saving you time in the gym.

I’ve been a collegiate strength coach for 20 years and in this post, I will share with you some of the best exercises to superset with the Goblet Squat, offering a step-by-step guide to incorporating them into your existing strength program.

Keys to Creating an Effective Superset

Selecting the right exercise to pair with the Goblet Squat in a superset is a crucial aspect of building an effective training plan.

Here are some keys to consider:

Muscle Group Targeting

Choose an exercise that targets muscle groups that are complementary to those engaged during the Goblet Squat.

Working on opposing muscle groups can offer a balanced workout.

Equipment Availability

This may seem obvious, but ensure the exercise you choose can be performed with the equipment you have on hand and is easily accessible.

This will facilitate smooth transitions between the exercises in your superset.

Skill Level

It’s important to select an exercise that matches your skill level to maintain proper form and prevent injuries.

Training Goals

Align the chosen exercise with your training goals.

If your aim is to build strength, opt for exercises that allow for high resistance. Conversely, if endurance is your goal, select an exercise that can be performed for a higher number of repetitions.

Best Exercises to Superset with Goblet Squats

Here they are, in no particular order, my favorite movements to pair up with Goblet Squats.

Push-Ups

Why: Push-Ups work the upper body muscles, providing a balanced workout by targeting a different muscle group than the Goblet Squat, which primarily focuses on the lower body.

How To

• Begin in a high plank position with hands slightly wider than shoulder-width apart and feet together.
• Keep your body in a straight line from head to heels, engaging your core.
• Lower your body towards the ground by bending your elbows, going as low as you can while maintaining a neutral spine.
• Push back up to the starting position, fully extending your arms.
• Ensure your hips are not sagging or lifting too high to maintain a straight body line.

Russian Twists

Why: Russian Twists help in working the oblique muscles, promoting a stronger core which is essential in performing Goblet Squats with a proper form.

Use a Medicine Ball (as pictured above) to add resistance and increase the difficulty of the movement.

How To

• Sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all. It is really important to keep your back straight.
• Place your hands on your abdomen.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging.
• Inhale through center and rotate to the right.

Lunges

Why: Lunges target the hamstrings and quadriceps, complementing the Goblet Squat by further working the lower body muscles, yet adding a different dynamic to the movement pattern.

How To

• Start standing with your feet together.
• Step forward with one leg, flexing the knees to drop your hips.
• Descend until your rear knee nearly touches the ground.
• Your posture should remain upright, and your front knee should stay above the front foot.
• Drive through the heel of your lead foot and extend both knees to raise yourself back up.
• Step back with the lead foot, returning to the starting position.

Bent Over Rows

Why: Bent Over Rows target the back muscles, providing a counterbalance to the Goblet Squat and promoting symmetrical muscle development.

How To

• Start with a hip-width stance, holding a barbell or dumbbells with a palms-down grip.
• Hinge at your hips and bend your knees slightly, bringing your torso close to parallel with the floor.
• Keeping your back flat, pull the weight up to your lower chest, driving your elbows straight back.
• Slowly lower the weight back down, fully extending your arms.
• Repeat for the desired number of repetitions, maintaining a flat back and stable position throughout.

Mountain Climbers

Why: Mountain Climbers are great for increasing heart rate and working the core muscles, creating a full-body workout when paired with the Goblet Squat.

How To

• Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
• Drive your right knee into your chest, then switch and drive the left knee into your chest, similar to a running motion.
• Keep your hips down and run your knees in as far and as fast as you can.
• Ensure to keep your back flat and your core engaged throughout the exercise.

Dumbbell Curls

Why: Dumbbell Curls allow you to work on your upper body strength, offering a good balance by targeting the arms, which are less engaged in the Goblet Squat.

How To

• Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward.
• Keep your elbows close to your torso and make a semicircular motion as you curl the weights while contracting your biceps.
• Slowly begin to bring the dumbbells back to the starting position as your breathe in.
• Keep your elbows stationary and only move your forearms during the exercise.

Dumbbell Bench Press

Why: The Dumbbell Bench Press helps in building upper body strength, focusing mainly on the chest, shoulders, and triceps, which are not the primary focus in the Goblet Squat, helping in creating a balanced training program.

How To

• Start by lying flat on a bench, holding a dumbbell in each hand at shoulder level.
• Plant your feet firmly on the ground and engage your core to maintain a stable position.
• Lower the dumbbells to the sides of your chest slowly in a controlled motion, keeping your elbows at a 90-degree angle.
• Press the dumbbells back up to the starting position, fully extending your arms but without locking the elbows.
• Ensure to maintain a neutral wrist position, and control the weights smoothly throughout the entire range of motion.

Plank

Why: Plank helps in strengthening the core muscles, which is vital in maintaining a good posture during the Goblet Squat, enhancing the effectiveness of your training program.

How To

• Begin in a forearm plank position, ensuring that your elbows are directly below your shoulders.
• Extend your legs straight out behind you, with your toes tucked.
• Engage your core, glutes, and thighs to maintain a straight line from your head to your heels.
• Hold this position, keeping your back flat and your hips in line with your shoulders.
• Breathe evenly throughout the hold, focusing on keeping your body stable.

Kettlebell Swings

Why: Kettlebell Swings work both the lower and upper body, creating a full-body workout experience when paired with the Goblet Squat.

How To

• Stand with your feet slightly wider than hip-width apart, with a kettlebell about a foot in front of you.
• Hinge at your hips to grip the kettlebell with both hands.
• Pull your shoulders down and back, bracing your core.
• Swing the kettlebell between your legs powerfully as you thrust your hips forward and straighten your legs.
• Let the kettlebell swing upward to about shoulder height, then fluidly reverse the motion, guiding it back between your legs.

Burpees

Why: Burpees are fantastic for cardiovascular training and work multiple muscle groups, making them an excellent choice for a high-intensity superset with the Goblet Squat.

How To

• Begin in a standing position, with your feet shoulder-width apart.
• Drop into a squat position, placing your hands on the ground in front of you.
• Kick your feet back into a plank position, keeping your body in a straight line.
• Immediately return your feet to the squat position.
• Explosively jump up from the squat position, reaching your arms overhead.
• Land softly and repeat the sequence in a fluid motion.

Final Thoughts

Incorporating supersets into your training program can not only save time but also increase the intensity of your workout, promoting better endurance and muscle growth.

Pairing Goblet Squats with strategic upper body, core, or even other lower body exercises can create a well-rounded routine that leverages the benefits of compound movements to optimize results.

Let’s take your training plan to the next level with these dynamic Goblet Squat supersets.

More Links and Info

Want more superset ideas to ramp up your workouts? Check out the best exercises to pair up with these other popular movements:

Best Exercises to Superset with Bulgarian Split Squat

Killer Arnold Press Supersets For Your Shoulder Workouts

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