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Goblet Squat

The squat variation you’re not doing...


Everyone loves to walk in to the gym and load up the bar with as much weight as possible and try and shift it. This is great but for some people it can cause hip, knee or even shoulder pain. However there is a squat you can do.


A goblet squat involve holding a weight against your chest with your elbow up and performing a squat.


There are many benefits to a goblet squat, here are five of them 


1. Better squatting mechanics

When people perform a back squat, where the bar sits on you upper back, they tend to squat out of position due to the whole body being under tension. When you perform a goblet squat, your posterior chain and core has to engage to stop you falling forwards.


2. Depth

Many people struggle to squat deep or they do but compromise form. Because of the positioning of the weight on a goblet squat it allows you to squat deeper with any knee, hip or back pain.


3. Pain free

Because of the loading you don’t need to load anywhere near as heavy as a back squat to get the benefits. Meaning there won’t be as much compressive force pushing you down, which is when pain arises. 


4. Great for beginners 

Because you don’t need to load up as heavy and you don’t need as much mobility as back squats, it’s a fantastic move for beginners. It’s also beneficial because it’s a movement people use in everyday life, for example simply standing up from sitting on the sofa. 


5. Strong core

You will need to engage your core in this exercise or you will just fall on your face. So it’s not just great for building leg strength but also your core. You need to do more than just crunches to have a strong mid-section. 


There are lots of different way of performing a goblet squat, you can use a dumbbell, kettlebell, you can squat on to box or even add a jump in after the squat for more advanced gym goers. Keep it interesting and always mix up the way you perform the movement.


Teaching points: 

Make sure you keep a neutral spine when performing the lift

Brace the abs

Keep the weight back on your heels

Push your knees out the side

Control on the way down, drive up explosively  


Make sure you add the goblet squat to your arsenal of exercises.


Thank you for reading. I hope this information helps you to achieve your goals. If you ever have any questions on anything discussed on this blog, please get in touch.

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