Squat, Goblet, Isometric

Описание: Are you looking to improve your hip flexibility, squat depth or even strength at the bottom of your squat? If so, check this out.

Goblet squats are often undervalued and yet they are an excellent exercise for teaching squat mechanics, improving flexibility, increasing lower body strength.

This isometric version of the goblet squat aims to place us in a deep squat with the muscles of the lower body contracted, the knees tracking in line with the feet, and the torso reasonably upright.

If you find it hard to hold a deep squat, stick around until the end of the video for some tips.

Start by standing with the feet roughly shoulder-width apart. Some people like a narrower stance, and others like to go slightly sider, find what works best for you.

You can also experiment with turning the feet out 10-15 degrees or keeping them straight. Again, this is an individual preference.

Hold a kettlebell, dumbbell or any weight you have in front of the chest with both hands, like a goblet.

Now, make sure your weight is evenly balanced on both feet as well as from front to back.

I like to use the three points of contact here. The heel of the foot, the knuckle of the big toe and the knuckle of the pinky toe are all pushing into the floor.

From here, squat down slowly while keeping the three contact points pressing into the floor. Move into a nice deep squat position with:

the feet flat on the floor
the knees are tracking in line with the toes and not collapsing inwards
the glutes and quads are contracted, not relaxed
the hamstring contracted as you aim to close the angle between the calves and the hamstrings
the chest up and the muscle of the back working to keep the torso as upright as possible
the lats and lower trapezius contracted to pull the shoulders back and down

There's a lot to think about in this isometric hold, but all of these cues will benefit you in more advanced squatting movements.

We want to connect the mind with the muscles working to maintain this deep squat position.

If you have trouble keeping your feet flat on the floor or your back is rounding in the squat, you should elevate your heels.

A small elevation, like some weight plates, will help most people. But if you have tight calves or hips, you might need to increase the height of the elevation to improve your squat position.

The goal is to hold your best looking deep squat, so don't be afraid to elevate your heels.

Hold the goblet squat for the prescribed time.

Give it a try, and see how you go. If you've got questions, please leave them in the comments.

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Music By Scott Holmes