How to Perform the Goblet Squat
Squatting is a fundamental movement in the weight room, but there are problems to be aware of when squatting. The front squat is an excellent exercise but demands flexibility in the wrists and shoulders that a lot of us just do not have. That is not all. The upright position forces the knees to extend over the toe and can aggravate your knees. The back squat allows you to sit back and keep the knees behind the toe. Also, it does not require the same amount of flexibility in the wrists. However, the position of the weight on the back tends to force people to bend too far forward. What should you do?
How about trying the Goblet Squat? This squat, invented by strength coach Dan John, virtually eliminates every problem associated with squatting, and it teaches good squatting mechanics as well.
Things You'll Need
- Workout clothes
- 1 dumbbell (weight depends on fitness level, start light)
Instructions
-
-
1
Hold the dumbbell at your chest. Take the dumbbell and grasp it in your hands, lengthwise, by one end. The ends of the dumbbell are vertical and you are holding one end, at your chest, and the other end is dangling down.
-
2
Sit back and down. The way to visualize it is to imagine reaching back and down with your butt, like you were reaching for a chair. Keep your chest high and back strong.
-
-
3
Spread the knees with your elbows. As you reach your lowest point your elbows will be between your legs. Use your elbows to gently spread your knees a bit wider.
-
4
Stand back up. Drive your heels into the ground, squeeze your gluteus, and stand back up.
-
1
Tips & Warnings
Keep your chest high at all times. The dumbbell against your chest will encourage this because if you relax your chest, you will slump forward. Use a weight that is comfortable to start. Most men will be able to use between 15 to 25 pounds and most females between 10 and 15 pounds. When in doubt, go a bit lighter. This is not the type of exercise you want to do more than six to eight repetitions. Do three to four sets each time you do this.
Do not do anything that hurts. If it hurts, stop. Check with your doctor before starting any exercise program.
