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How-To [The Goblet Squat]

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Mar 20 3 minutes read

Welcome to the next installment of our "How-To Series" where we take you step-by-step through some of the most popular exercises on the planet!

Today, we're going to take you through everything you need to know about one of our favorite lower-body strength exercises -- The Goblet Squat!

Before we get into how to squat, let's cover all the reasons why we LOVE them:

Squatting is great for:

  • Building lower-body strength
  • Improving ease of day-to-day activities (walking, getting up and down from chairs, etc)
  • Increasing hip, ankle and knee mobility
  • Improving core strength
  • Improving cardio
  • Burning fat
  • Building muscle and shaping your legs
  • Decreasing knee stiffness and pain

In addition to all the reasons above, we love the squat because of its versatility. 

It can be done just about anywhere and can easily be adjusted to match your fitness level and experience. 

Add weight to your squat and improve your lower-body strength and shape. 

Add reps to your squat and decrease rest periods to improve your endurance and burn fat. 

Challenge yourself with your own body-weight or add resistance with kettlebells, dumbbells or barbells. 

The variety of types of squats you can do is endless. This is great for keeping your workouts fun and breaking through plateaus. 

Today, we're going to cover everything you need to know about how to perfect the squat and make it work for you regardless of your fitness level. 

Let's get into it!

1| Master the Foundation Squat

Before getting into the goblet squat and adding resistance, let's first master the set-up and execution of your squat, improve your strength, and improve your flexibility.

We're going to start using just your body-weight and master our foundation squat!

Let's learn how below!

2| The Goblet Squat

Once you've mastered the foundation squat and everything feels good, it's time to continue to build strength and fitness by adding resistance and moving to the goblet squat.

Let's get into it!

3| Common Mistakes

Although the squat is one of the most common exercises in the fitness world, it's one of the most common exercises to do incorrectly.

Avoid potential injury and get the most out of your squats by watching the video below.

4| How to Work Around and Improve Knee Pain with Your Squat

So you're ready to start squatting but are worried about a history of knee pain.

First, it's important to understand that no movements should produce pain.

Most of our new members at DSC come to us with some kind of current or previous injury history.

Our goal at DSC is for you to move pain-free within the limits of your strength and flexibility.

Moving is key and it's your best medicine.

Getting stronger. Increasing flexibility and posture. Getting blood flow into your joints is a recipe for success and pain reduction so you can continue to move and improve your fitness.

Here's an example of how we do that. Give these movements a try!

Look GREAT, Feel GREAT this Summer! 

Click below to find the right program for YOU!

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