This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.
WHO SHOULD USE THIS EXERCISE?
If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.
Loop the band around your feet, so that you are standing on it
The dumbbell should be under both straps of the resistance band
Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
Keep your chest high, back straight & core tight
Squat ass-to-the-grass, using full range of motion
Drive your heels through the floor when ascending
GOBLET CABLE SQUAT
The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.
Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps
Keep your back straight, chest high & core tight
Stand over the cable
Hold the close grip attachment on the heels of your palms in front of your chest
Push through the heels to drive yourself upwards
For more variations go here:
This one can also be done holding a DB in the same position!
Goblet squats are ideal for beginners and people who don’t have the ideal anatomy for squatting all the way down during back squats. It can be varied by using a dumbbell, or kettle bell. Use this movement to help perfect your form for squats.
Main Muscles: Hamstrings, Quadriceps, Gluteus Maximus
Keep you chest up, back straight & ass out
Hold the kettle bell by the horns
Push throw the heels and keep your chest behind your knees while squatting
Try these variations: