Why Goblet Squat | Squat variations for glutes | Heel Elevated Goblet Squat | Dumbbell Squat | Slant Board Squat | 3 Extra Squat Variations | The Challenge
BENEFITS | ONE STEP BACK, TWO STEPS FORWARD
The squat is easily one of the best exercises ever, but what are the benefits of the goblet squat? Many people have structural issues with the traditional back squat that the goblet squat naturally fixes which allow you to get all the strength and training benefits without the extra strain.
QUALITY VS. QUANTITY
While the goblet squat does sacrifice the amount of weight you move, it does place more emphasis on the quality of movement. By placing the weight in front of the body (as if holding a large goblet cup) we allow the torso and chest to stay upright. Having the weight on ones back (as in a traditional squat) often forces the upper body to shift forward which either limits movement and often causes back or knee pain.
Having to shift your weight back into your hips lets you get all the training benefits (cardiovascular, quads, glutes, core) while minimizing strain on the lower back and knees.
GAINING MECHANICAL ADVANTAGE | SQUAT VARIATIONS FOR GLUTES
Whether you use a kettlebell or dumbbell to squat the mechanics are the same. We are offsetting the weight we move to put our body in a more efficient position to move. Working out is meant to challenge your body, but often times our body’s physical limitations stop us from getting all the benefits of a good workout. The standard goblet squat allows us to have proper form by correcting shoulder and general spine alignment issues quickly, but what if we have knee pain when squatting? How can we correct things from the ground up?
HEEL ELEVATED GOBLET SQUAT | THE SECRET TO PROPER FORM
Just as the weight we hold in front of our chest corrects the upper half of our body, using an elevated heel position helps give us proper form from the ground up. Not unlike the elevated heel you see in olympic weightlifting shoes, the plates give our feet, ankles and knees a bit of an advantage.
Flat feet, over pronated feet are far less of a limiting factor when we squat from an elevated heel position
THE SLANT BOARD is another way to have elevated heels and immediately a more proper squat form. This position lets you keep our shins in a more upright position which shifts the primary movement into the femurs and posterior hips (targeting the quadriceps and glutes).
You’ll notice that as you squat your knees will not have to travel forward over your toes as much as when you are on a flat surface. This elevated position for your heels almost forces you to squat differently and target the glutes.
This allows you to coach or cue less and opens up more room to squat more.
EXTRA SQUAT VARIATIONS FOR GLUTES
Sometimes it can be hard to correct your squat yourself and often even harder to help someone else get into the proper squat position. The goblet squat sets you up to bypass the normal hurdles most people encounter.
Here are a few extra variations to help you sink deeper into your hips and not only stretch, but strengthen your glutes.
HEEL ELEVATED GOBLET SQUAT CURL
It’s important you spend time in this bottom position. In our podcast we discuss the value of adding load to the bottom position. By staying in the bottom of the squat and curling we are learning to balance ourselves in our glutes and hips while our upper body shifts slightly back and forth.
This is a sneaky way to stretch your hamstrings as well while getting a great bicep pump. It will target one glute a bit more than the other and the opposing core stability as well.
ONE ARM GOBLET SQUAT
We all have our various imbalances and sometimes it’s wise to train in ways that offset those imbalances. While the squat is a symmetrical movement of the lower body it does not have to be for the upper body. Try these on the left and right. Does it feel the same on both sides? If you notice that you are weaker on one side perhaps this is a great way to balance yourself out.
GOBLET SQUAT PRESSES (HEARTBEATS)
Perhaps one of my favorite warm-ups. Again, this secretly is stretching the hamstrings and glutes while simultaneously teaching you to keep your torso upright. Strong stable hips and an upright chest? Sounds like a great way to prep for traditional back squats.
CONCLUSION
Squats are as rewarding as they are challenging, but Goblet squats, dumbbell squats and heel elevated (Slant Board) squats are low risk, high return for your work. They allow you to load portions of your hips (glutes) that are otherwise almost impossible to stretch.
If taking this one step back doesn’t help you take two steps forward you may need to take 2 or 3 steps back to more remedial rehab. That is why we created the Rebuild Your Back Program (repattern your hips). The first 3 exercises are simple positions and movements ANYONE can do and gain benefit from by simple doing more reps (quantity). The last 2 exercises are all about quality and moving well. These may take more time to do well, but are well worth the effort.
FOR MORE ON THE GOBLET SQUAT CHECK OUT OUR PODCAST
THE CHALLENGE!
Use the goblet squat (or any of the variations) to warm up before every workout and notice how it changes things. Do at least 3 sets of 20 reps. Notice how the movement changes (what muscles or structures you feel) when you change from the elevated heel to flat ground goblet squat. Do it every workout. I CHALLENGE YOU!
WE WANT TO HEAR FROM YOU!
What’s your favorite time of goblet squat?
What do you think the benefits of the goblet squat really are?
How do you like to use goblet squats? (warm-up or workout?)