The squat is a main functional movement. The goblet version is unique because, in addition to challenging lower-body strength, it demands upper-body and core stability thanks to the weight's placement in front of your chest, Otey says. This full-body recruitment makes the exercise a great measure of overall strength and a good way to eliminate weaknesses.
To take the goblet squat test, attempt 25 reps loaded with 50 percent of your body weight using a dumbbell or kettlebell. If you fatigue or your form falters (say, your knees or arches start caving in) before you reach 25, do 4 sets of 8 to 10 reps at 75 percent of your one-rep max 2 to 3 times per week, Otey says. Rest 90 seconds between sets.
The bottom line:
Retake the goblet squat test every three to four months. It's challenging, and most people will fail before they pass. Adding the move to your routine regularly will help you avoid injury and maximize your potential in pretty much every activity or sport, Otey says.