The goblet squat is hands-down my favorite squat variation for a few reasons. It requires less ankle dorsiflexion than other squats, and holding weight in front of you serves as a counterbalance, helping you to keep your chest/torso more upright throughout the entirety of the squat. Because of the more upright torsos position, this is also a great option for folks with limited hip mobility and/or pinching hips.
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How to? Choose a light weight (KB or DB works fine) and hold it at chest height. Get your feet in a squat width (hip-width apart), with the toes either facing forward to SLIGHTLY turned out. (I've discussed the turn-out before, but I'm guessing that this post will warrant another discussion. For now, suffice to say it if you turn the feet out too much you will not be forced to work on your y ankle dorsiflexion, which should be part of this drill when using it as a corrective for the squat pattern.) From here, unlock the hips by pushing your butt SLIGHTLY backwards, and then descending straight down.
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This is a squat, not a deadlift, and as such, after the hips have been unlocked, they should go down, not continue traveling backwards. Use the kettlebell/dumbbell as a counterbalance, and position it either further or closer to your chest as needed to help you maintain an upright torso.
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Try to hang out at the bottom of the squat for a few seconds and work on getting comfortable in that bottom. Focus on moving through good positions and avoid holding your breath. Rinse and repeat. Give it a shot and let me know how it goes.
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