CRUSH YOUR LEGS WITH GOBLET SQUATS
Everyone loves barbell squats but most people do them incorrectly. This could be due to everything from poor mobility to incorrect coaching. The most common complaint about barbell squats is lower back pain and here are some possible reasons:
1. Incorrectly bracing, or not even engaging the abs and lats.
2. Poor mobility and flexibility in the mid-back, shoulder and hip-flexors.
3. “Ego lifting”. Lifting too much just to show off.
4. Bar Placement: too high or too low, not being centered, incorrect hand placement or a combination of all these.
For the squat to be performed correctly, there needs to be a constant collaboration between the upper and lower body because neither can handle the weight placed on the back by themselves. Instead of grinding through pain and poor technique, try the kettlebell goblet squat! Here are the two main reasons:
1. Save the Back and Shoulders with Front Loading
Squatting is a staple in ANY program from bodybuilding to athletic training. It can come with a price. Many overhead athletes can get shoulder irritation by the back squat due to the fact that the shoulder is overused in their sport. Elbow positioning can be a problem which can place undue stress on the shoulder. The goblet squat loads the front of the body, putting the elbows in a safer more stable and comfortable position. This can relieve other areas of the spine to compensate for poor shoulder mobility and save the back. When the load is removed off the spine, the core has to work harder to maintain the torso in an upright position, which is easier on the spine.
2. Continual HEAVY Lifting.
When barbell back squatting, the pressure of a heavy load is being absorbed somewhere, either the back or knees (depending on squat style). When the goblet is loaded heavy and the movement performed correctly, the hips drive most of the movement saving the knee and the lower back. The pressure on the knees and lower back can be avoided while still developing squat strength and quad growth; that is a win-win.
The key to any training program is consistency and great gains can be made without squatting heavy all the time. Squatting heavy when feeling less than 100% can and will lead to injury and time away from the gym. Switch out the heavy back squat for goblet squats and save the spine as well as improve overall strength and performance. This will translate into more consistent training in heavy intensities (either weight or reps) while still developing great quad size and strength!
PERFORMING THE GOBLET SQUAT
1. Assume a shoulder-width stance with the feet slightly turned out.
2. Hold the kettlebell by the horns (handle) next to the chest.
3. Keeping the spine vertical and neutral, start to descend by pushing the knees out and inhale through the nose at the pace of the descent.
4. “Stick” the elbows inside the knees against the vastus medialis or inner quads.
5. While holding the bell close to the chest, push the knees apart to ascend. Make sure the knees “track the toes”.
6. Exhale at the rate of ascension until returned to the starting position.
The goblet is a strong and controlled movement so cranking out 15 reps quickly is not the purpose of the exercise. Due to the unique nature of the exercise, start using it as a warm-up for leg day. Once proficient, replace the back squat with the goblet squat every other week or every other workout depending of the program.
Version 1
Warm-Up
· Hip and ankle mobility
· Goblet Squat 5 x 5
Workout
· Barbell Squat 5 x 8–10
· Leg Press 4 x 10
· Barbell RDL 3 x 10
· Lunges 3 x 12 each
Version 2 (Goblet Squat as the main lift)
Warm-Up
· Hip and Ankle Mobility
· Bodyweight Squats 3 x 10
Workout
· Goblet Squat 5 x 10
· Leg Press 4 x 10
· Barbell RDL 3 x 10
· Lunges 3 x 12 each
These are just two easy examples of how to incorporate the goblet squat into a program. It can either be a main lift of used as a warm-up, either way it should be an integral part of a lifting program. Built strength and increase mobility in the hips all in one lift!
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