How to Perform Goblet Squats w/ Pulse

Ah, the Goblet Squat with Pulse (GSP)! It’s like a beautiful dance, an elegant tango between you and your dumbbell (or kettlebell). As you lower into the squat position with grace and poise, your core tightens and your muscles pulse in unison with each rep. You feel as if you are soaring through space as the weight pulls against gravity and challenges every fiber of your being. The GSP is a mesmerizing experience that will leave you feeling energized and invigorated after each set!

It’s a combination of strength, power, and grace – the perfect harmony between your body and weight. It’s like dancing with a kettlebell partner, where you move in tandem to create beauty through movement and challenge yourself at the same time. The pulsing motion creates a rhythm that can almost be heard as it travels from your knees to your toes, engaging all of your muscles along the way.

Instructions

Start your Goblet Squat with Pulse (GSP) by finding a sturdy and comfortable stance – feet shoulder-width apart, toes pointed outward slightly and your chest held high. Imagine that you’re wearing an invisible corset that tightens around your core and holds your ribs down as if they are being pulled toward the ground.
Holding a kettlebell, dumbbell, or barbell in front of you with both hands, slowly lower your body towards the floor as if you were sitting in an invisible chair. Keep your knees bent and pointed outwards, over the line of your toes. Your tailbone should stay tucked downward between your heels as you descend – making sure that your lower back does not arch.
Stop when you reach a point just before your thighs become parallel with the ground and pulse for two seconds, powering up through your heels to build strength in the muscles of your legs. When pulsing, imagine that each inch of movement is a tiny gear turning inside those leg muscles.

You start in an upright position holding either a dumbbell or kettlebell close to your chest while keeping your torso upright, then bend both legs at once until they form roughly 90-degree angles before you stand back up again. As you pulse down into the squatting movement, maintaining proper form throughout each rep will keep you safe while helping build muscle strength over time. With variations such as split squats or Bulgarian splits that target different leg muscles and challenging equipment-free alternatives like booty bands or resistance bands providing additional benefits for mobility and heart rate intensity, GSP is an exercise I’m sure we’ll all continue to enjoy for years to come!