How To Perform The Goblet Squat by Jedd Johnson

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How to Perform the Goblet Squat

The Grip

If you are using a dumbbell, hold it by one of the heads and allow the other one to hang down vertically. The butt of the palm can be positioned slightly under the ridge of the dumbbell head in order to support it better and more easily.

If you are using a kettlebell for the resistance, take a grip by holding the horns of the handle. The bell will point down to the floor.


Crush Grip with the Dumbbell and Kettlebell

For an additional challenge, a grip can be taken in such a manner that you must compress in either on the dumbbell head or the body of the kettlebell. Doing so in this manner allows you to elevate the recruitment of the upper body musculature without having to sacrifice the benefits you get from the movement. For more info on this, check out this old post on Upper Body Crush Lifts once you are done with the rest of this article.

Depending on your limb length and chest size, the dumbbell or kettlebell may come in contact with the chest. If you are a beginner at the Goblet Squat, or if you are going for higher repetitions, you can maximize your leverage, by keeping the bell close. To increase the challenge, you can let it drift away, but if you do this make sure you stay tight and don’t let it pull you forward. This is an advanced technique, so BE CAREFUL.

Foot Positioning

Position the feet around shoulder-width. The toes should point forward and slightly out.

(My right foot externally rotate a bit more than my left. This is not just when I perform Goblet Squats, but also when I walk. Try to keep yours even if you can)

The Movement

Once you are set up it is time to squat. The first movement – and this where a lot of people make a mistake – should be ass back, not ass down. In other words, in order to start your decent, push your butt backwards and then start moving down.

Throughout this movement, the chest should stay proud. If your chest drops, it will change the leverage of the lift and you run the risk of dumping the weight as well as causing injury to yourself.

Continue until the full comfortable range of motion is attained. Your goal should be to reach the position where the elbows touch the inner quad muscle. I am slightly above that in the above picture, mainly because of where I was holding the kettlebell. Holding it up high is more comfortable for me. If I hold it a bit lower, my elbows touch my quads.

Check out www.dieselcrew.com and gripexperts.com

 jed@advancedbaseballtraining.com


Submitted by DMorgan on Sun, 04/17/2011 - 5:53pm.

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