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Squat help! Should I switch to goblet quats?

armydreamers
armydreamers Posts: 175 Member
edited December 2024 in Fitness and Exercise
Hi everyone!
So I've been doing Stronglifts 5x5 for the past several weeks and I'm finding the one exercise I have the most trouble with is the squats. I CANNOT break parallel (or even get to parallel) with much weight. I can if I'm doing a body weight squat, but add any weight onto my back and nope. I don't know if it' mental or physical. I just can't.

So, the trainer I had been working with suggested switch for a while to a goblet squat. So I tried that with a 20lb kettlebell and was easily able to break parallel. I had been squatting 65lbs before (but again, not going low enough). Question is, should I keep doing the goblet squats in place of the regular squats for a while? Is it that important to break parallel? Or is it more important to continue the back squats even though I'm not going low enough?

Thanks

Replies

  • Clarewho
    Clarewho Posts: 494 Member
    Is there a hack squat machine available in your gym? It can help get you used to going lower.
  • bioklutz
    bioklutz Posts: 1,365 Member
    Does your gym have any lighter bars you can try? If they don't do the goblet squats and build some strength. At home do a couple of sets of body weight squats with a light weight broom handle & perfect your form. Give the back squats another try in a month or so.
  • jemhh
    jemhh Posts: 14,261 Member
    I would try goblet squats.

    Back squats are great but there's absolutely nothing wrong with using a different squat for training. I dropped back squats for 10 months in favor of front squats last year and it did me a world of good. Unless you are competing in a particular lift in the near future, there's no actual *must* about doing it right now.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    jemhh wrote: »
    I would try goblet squats.

    Back squats are great but there's absolutely nothing wrong with using a different squat for training. I dropped back squats for 10 months in favor of front squats last year and it did me a world of good. Unless you are competing in a particular lift in the near future, there's no actual *must* about doing it right now.

    Pretty much this. Do the squat variant that you have the better range of motion on. Unless of course you are a power lifter about to compete and NEED to be able to break parallel with a back squat.
  • armydreamers
    armydreamers Posts: 175 Member
    Great, thanks you guys!
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Another option to doing the goblet is to use the padded body bar for the back squat. My gym has them going from 12-35/6 lbs so I am working my way through them until I get to bar bell strength.

    Cheers, h.
  • Unknown
    Unknown
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  • SonyaCele
    SonyaCele Posts: 2,841 Member
    goblet squats are great but they are not back squats. my opinion is do both. if you can do bodyweight squats and goblet squats and break parallel, there is a form issue when you are in the position holding the barbell. Try doing bw squats with a broom stick or piece of PCV . Post a video if you can,. My guess is when you do bw and goblet squats you are leaning too far forward and using your back , which you can't really do with the heavy bar on your back and get low. just post a video
  • TR0berts
    TR0berts Posts: 7,739 Member
    The one thing that sticks out to me - or, more specifically, the one question I have after reading the OP - did the trainer you're working with say why (s)he thought you weren't able to hit parallel? Goblet squats are fine - especially like jemhh said, if you're not competing. But figuring out why you can't hit parallel with the back squat - considering you're doing back squats - seems like it would be a priority.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    armydreamers wrote: »
    Hi everyone!
    So I've been doing Stronglifts 5x5 for the past several weeks and I'm finding the one exercise I have the most trouble with is the squats. I CANNOT break parallel (or even get to parallel) with much weight. I can if I'm doing a body weight squat, but add any weight onto my back and nope. I don't know if it' mental or physical. I just can't.

    So, the trainer I had been working with suggested switch for a while to a goblet squat. So I tried that with a 20lb kettlebell and was easily able to break parallel. I had been squatting 65lbs before (but again, not going low enough). Question is, should I keep doing the goblet squats in place of the regular squats for a while? Is it that important to break parallel? Or is it more important to continue the back squats even though I'm not going low enough?

    Thanks

    Goblet squats are more beneficial for you than back squats. The only reason to stop doing them would be because you physically can no longer hold heavier weight.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    edited May 2016
    Goblet squats are more beneficial for you than back squats. The only reason to stop doing them would be because you physically can no longer hold heavier weight.

    [/quote]

    Why are goblet squats more beneficial than back squats??
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    edited May 2016
    Can the OP do both movements in this assessment?
    http://deansomerset.com/the-worlds-easiest-assessment-and-how-to-tell-if-you-need-more-mobility-instantly/

    Trainer should have done some basic assessments, but you never know.
  • shor0814
    shor0814 Posts: 559 Member
    DreesPerformanceTraining wrote: »
    Goblet squats are more beneficial for you than back squats. The only reason to stop doing them would be because you physically can no longer hold heavier weight.
    Mummyadams wrote: »
    Why are goblet squats more beneficial than back squats??

    I am going out on a limb and assuming because she can actually do the goblet squats with full ROM vs partial ROM with the back squat.

    Still probably a good idea to figure out why the OP has trouble with the back squat and correct it so she can eventually lift heavier weights if she wishes.
  • Unknown
    Unknown
    edited May 2016
    This content has been removed.
  • jhend746
    jhend746 Posts: 1 Member
    armydreamers wrote: »
    Hi everyone!
    So I've been doing Stronglifts 5x5 for the past several weeks and I'm finding the one exercise I have the most trouble with is the squats. I CANNOT break parallel (or even get to parallel) with much weight. I can if I'm doing a body weight squat, but add any weight onto my back and nope. I don't know if it' mental or physical. I just can't.

    So, the trainer I had been working with suggested switch for a while to a goblet squat. So I tried that with a 20lb kettlebell and was easily able to break parallel. I had been squatting 65lbs before (but again, not going low enough). Question is, should I keep doing the goblet squats in place of the regular squats for a while? Is it that important to break parallel? Or is it more important to continue the back squats even though I'm not going low enough?

    Thanks

    It's important you have the right technique, most importantly, that you don't have butt wink. This is when you lower back rounds near the end of the eccentric phase of the squat. Front squats and goblet squats are good for forcing appropriate technique. If you still have butt wink, then elevate your heals with 5lb plates. Good luck.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    Mummyadams wrote: »
    Goblet squats are more beneficial for you than back squats. The only reason to stop doing them would be because you physically can no longer hold heavier weight.

    Why are goblet squats more beneficial than back squats??[/quote]


    Bigger bang for your buck. What's harder, resting a weight on your back or holding it in your hands? You put more stress on the postural/core musculature with the goblet squat, which is lacking in virtually all adults. Also, it's much more friendly on the hips and knees.

    This is assuming you are using close to the same amount of weight with both. 315lb on the back squat does not equal a 50lb goblet squat.
  • armydreamers
    armydreamers Posts: 175 Member
    The problem is hip flexor pain. That's why I can't break parallel. :(
  • tillerstouch
    tillerstouch Posts: 608 Member
    Why not lower the weight... you said you are trying to squat 65lbs take those 10s off and just squat the bar.
  • SideSteel
    SideSteel Posts: 11,068 Member
    edited May 2016
    DreesPerformanceTraining wrote: »


    Bigger bang for your buck. What's harder, resting a weight on your back or holding it in your hands? You put more stress on the postural/core musculature with the goblet squat, which is lacking in virtually all adults. Also, it's much more friendly on the hips and knees.

    This is assuming you are using close to the same amount of weight with both. 315lb on the back squat does not equal a 50lb goblet squat.

    If you assume equal loading then I would think a goblet or front squat would be more stressful on the knees due to greater forward knee travel.

    You are basically increasing knee flexion and reducing hip flexion in a front squat and the opposite in a back squat.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    armydreamers wrote: »
    The problem is hip flexor pain. That's why I can't break parallel. :(
    Seems to me that alleviating the pain would be an obvious first step.
  • SideSteel
    SideSteel Posts: 11,068 Member
    If you're experiencing pain then you should either modify technique to avoid pain, and/or remedy the pain appropriately until you can squat properly and by all means I would goblet squat instead until you can back squat pain free.
  • rileyes
    rileyes Posts: 1,406 Member
    This may help:
    https://www.t-nation.com/training/break-up-those-hips-and-fix-that-squat

    Or try DeFranco's Limber 11.

    Or maybe look at foot position? Is it different when you goblet squat?
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    armydreamers wrote: »
    The problem is hip flexor pain. That's why I can't break parallel. :(

    If you are experiencing anterior hip pain when squatting, you are looking at some sort of impingement - likely due to your hips rolling too far forward. If this is the case, the last thing you want to do is any aggressive stretching or "smashing" of the area around the front of the hip. If it hurts, give it a week or two of rest and come back at it. I would definitely avoid back squats for the time being and stick with goblet squats and deadlifts.
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    Are you squatting in tennis shoes? If so, take them off and squat barefoot (or get flat soled shoes like Chucks or some Vibrams...but please, not the toe shoes). That might help out a little. If you can hit parallel with 45lbs, do some pause squats to stretch out (pause for 3 seconds at the bottom, then explode up).
  • Ocrgrrrl
    Ocrgrrrl Posts: 189 Member
    I would continue with goblet and landmine squats while working on the mobility in your hips and ankles. Foam rolling could help too. Have you tried doing low box back squats? If you think it's somewhat a mental thing, maybe knowing there's a box to sit back on will help you as you lower down. You lower the step down as you get more ROM and confidence.
This discussion has been closed.

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