Want to jump out of the gym? You better be doing squats and you better be doing them right! Here's a dumbbell goblet squat done right.
The goblet squat tends to be user-friendly for many folks versus the more traditional barbell squat. It will target your glutes, quads, and core. With the weight being in front there's a unique challenge to the core to resist the weight pulling you forward while you sit your butt back. The goblet squat is a great addition to your training program but it's not necessarily a substitute for traditional barbell squats. If you can respectfully and responsibly execute traditional barbell front squats (back if with safety/camber bar) without pain, then there's no need to ignore them.
• Chin Tuck - Make a double chin.
• Flat Back - Avoid an arch in your low back or a round in your low back. If you notice your tailbone tucks under you when you go past a certain point don't go that low.
• Chest Up - Imagine having a laser coming out of the center of your chest. Keep the laser pointing straight forward throughout the entire movement.
How to use:
The goblet squat is perfect as the centerpiece to a big lower body day or as a super set in a total body workout. Shoot for 3-5 sets of 4-8 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS served 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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