How to Get a “MONSTER” Squat! (3 BEST MOVES)



Get more from… the goblet squat

Goblet squat

How to do the goblet squat

Begin by holding a dumbbell or kettlebell against the middle of your chest. Set your feet shoulder-width apart, with toes pointing slightly out. While keeping your weight on your heels, start pushing your hips back and towards the floor. Your hips should move before your knees bend.

Keep your chest up and try to wedge your elbows in between your knees at the bottom point of the movement – when your posterior is level with your thighs. Even if you can’t reach your knees, focus on pushing them slightly apart. Initiate the second part of the move by driving your hips forward to return to the start position.

When to do it

Try to do goblet squats early in your training day so you are fresh and less likely to deviate from proper form. Once you can easily perform 15 or 20 reps while holding a quarter of your bodyweight, the goblet squat makes a great part of your warm-up, or as part of an interval session. Upgrade the move by holding one kettlebell in each hand or a barbell held in front of your body (front squat).

Sets, reps, and weight

Build muscle3-4 sets, 8-12 reps, less than 60 seconds rest.
Suggested load70-85% of the most you can lift in one rep.

Build strength3-5 sets, 3-8 reps, 1-3 mins rest.
Suggested load85-90% of the most you can lift in one rep.

Lose fat3-5 sets, 10-15 reps or done for time as intervals.
Suggested load40-70% of the most you can lift in one rep.

Emphasise your… glutes and hamstrings

Muscles targetedGluteus Maximus, Gluteus Medius, Hamstrings

Use a slightly wider stance and really focus on sitting back through the hips. This can also be done squatting to a bench or box.

Emphasize your… quads

Muscles targetedVastus Medialis, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Adductors.

Set your feet slightly narrower than shoulder width and drop your hips down more so than your back, keeping the weight bearing down through the middle of your feet.






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Date: 11.12.2018, 16:37 / Views: 74335