The goblet squat is an efficient and challenging lower body exercise that involves holding a kettlebell or dumbbell while performing a squat. The athlete should start with a lighter weight and gradually increase it. Kettlebells are safer to use than dumbbells.
There are many exercises you can do to strengthen your lower body, but few are as efficient and challenging as the goblet squat. This exercise involves performing a normal squat, in which a person will stand with their feet slightly wider than hip-width apart, and then squat down while keeping their back straight. The legs will be bent at the knees at an angle of ninety degrees or more, and then the person doing the exercise will return to the starting position. The goblet squat is a variation of the single squat that involves the use of kettlebells or dumbbells.
When performing a normal squat, the person doing the exercise will usually extend their arms forward for balance. Instead of doing this during the goblet squat, the person doing the exercise will hold a kettlebell or dumbbell in their hands. If using a kettlebell, the athlete will hold the horns of the kettlebell with both hands. If a dumbbell is used, the athlete will hold the end of the weight so that the bar is oriented vertically. The palms of the hands, in the latter case, will be facing upwards, as if they were cradling a glass.
The goblet squat is performed by lowering the body into a squat position, but unlike the normal squat in which the athlete will stop the squatting movement when the knees bend to 90 degrees or more, the goblet squat requires the athlete continue down. move as far as possible. Once in the full squat position, the elbows should be tucked inside the knees so that the legs are wide apart. The squatter will hold this position momentarily, then return to the starting position. Several repetitions should be done in each set, and the entire set can be repeated after a short rest period.
Anyone new to the goblet squat should start by choosing a lighter weight. This allows you to get used to the strenuous movement of this exercise without increasing the risk of injury. As the squatter becomes more comfortable with the movement, the weight of the dumbbell or kettlebell can be increased. Kettlebells are generally safer to use for this exercise because it’s easier to firmly control that type of weight than with a dumbbell. When using a dumbbell, it’s a good idea to use solid dumbbells, not those with sliding plates that can fall off during exercise.
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