When loaded heavy, the goblet squat is a brutal exercise that challenges the strength of your legs, anterior core, and upper back. Add in an iso-hold on the front end and you have a battle for the ages.

The Challenge

  1. Grab a dumbbell or kettlebell. Between 40-80 pounds is plenty for seasoned lifters.
  2. Hold it at chest height and descend to the bottom position of the squat. Hold in the bottom position for 15 seconds.
  3. After 15 seconds, stand up to full extension then perform as many full goblet squats as possible, up to 15 reps. If you can bang out more than that, go heavier.

Start with 40 pounds until you complete the full iso-hold plus 15 reps, at which point you increase the weight by 5-10 pound increments in subsequent workouts.

Form is still the determining factor–if you find you're not hitting full depth and/or the form falters, lower the poundage and continue working at it. Completing a set with over 65 pounds shows impressive mobility, stability, mental toughness, and endurance.

Related:  Squat the Fat Off

Related:  Goblet Squats 101