Goblet squats vs. bar

ohiotubagal

I started SL back in May and stopped when I pretty much wrecked my thigh muscles trying to do squats with a 15 lb. bar on my shoulders. Couldn't walk for about 3 days.

Now I am back and started out just doing squats with no weight. I discovered goblet squats on You Tube, pretty much by accident, and I liked that form since it was that same as I was already doing with no weight. I have been adding SMALL amounts each workout...3 lbs, 6 lbs, 9 lbs today.

Are these as effective as "regular" squats? My knees aren't the best and I find it easier to balance this way.

Thanks for any feedback.

Fittreelol

As effective for what? They work muscles in a slightly different way so it depends on what your goals are. Did you injure your thigh muscles before or did you just have DOMS? If you just had DOMS it will get better with workouts. Balance issues will get better with time, and possibly with different shoes.

Llamapants86

It really depends on what you want. EI. if your goals are to back squat your body weight, squatting with the bar will be more effective, if your goals include building strength to help your knees, goblet squats will work just fine.

Balance and strength will both improve with time but if the bar is really giving you that much trouble as far as balance goes, maybe some mobility work would help you out.

aylajane

The main difference I think is the amount of weight you can lift. There is a definite upper limit on goblets, and it will probably be about 50 pounds, since that is probably the largest dumbell or weight you are going to find, and holding it in front of you will definitely experience some balance issues

Whereas with the barbell, the olympic bar itself weighs 40 pounds with no weight, and the limit is well in excess of anything you will ever lift (i.e. 500+ pounds - 200 pounds for a woman is *excellent*).

So I would personally do the goblet squats until you start hitting that upper weight limit of what you can hold. Once you get close, you can up it a bit by wearing a weighted vest. But then if you want to go any higher you will need to switch to the bar. So its probably good to continue working with the bar in the meantime, at least occasionally, to figure out what your issue with it is. Its also possible that after awhile of doing goblet squats, the right muscles will work up enough that the bar isnt as hard as it originally seemed.

And it sure sounds like you just had DOMS... if that is true, it wont likely be the last time DOnt let it scare you! Research it a little and work through it when it happens. Sucks big time, but means progress in some sense - and you worked hard! Just dont overdo it.

krokador

Goblet squats are closer to front squats than to a back squat. As others have said, you can definitely build up some strength doing those as they will also definitely help strengthen your core when the weight goes up. But they're more of an accessory exercise down the line.

I would also look up some mobility exercises for the hips and ankles just to make sure you didn't lock up due to poor form. And another thing is to make sure you stay hydrated throughout the workout to avoid getting muscle spasms and stuff like that. What type of shoes do you typically wear when squatting? That might've contributed to instability too.

ohiotubagal

Thanks for the feedback all! I think I will stick with goblets until the weight gets too heavy, then try the bar at a lower weight and just work my way up.

justmytype

I also started with goblet squats because I felt the bar was too heavy when I started SL. I feel it's better to start off with lighter weights until you get accustomed to the weight and can develop good form. Once I got comfortable doing goblet squats using 35-40 lb dumbbells, I switched to just an empty 45 lb barbell and am progressively going up from there doing back squats.