Goblet squats

lorrpb · December 2016

There have been a few threads by people getting injured during back squats. Front squats and goblet squats force you maintain proper form, but not everyone is familiar with them. Here is a blog that came across my feed today about goblet squats. Hope it helps someone. No affiliation.
http://www.builtlean.com/2016/11/30/goblet-squat-form/?inf_contact_key=3de7bcf3a9f2aa828f1150258f8f751823efc8aad6f70ad17e1180699cd329bf

Chieflrg · December 2016

Not to be negative I've seen many people with horrible form on front squats. Just like all squats it comes down to a rigid back and not working a weight that breaks your form.

Raptor2763 · December 2016

Goblet squats are GREAT. Just be prepared to have your inner thighs howl for a couple days after.

closetlibrarian · December 2016

Luuuuurve goblet squats, especially with kettlebells.

BrianSharpe · December 2016

If you're a runner goblet squats are your friend.....they're great for your hip flexors.

jemhh · December 2016

I love goblet squats. Especially ending a lower body day with a 2 minute set. Fun for the legs.

not_a_runner · December 2016

Chieflrg wrote: »

Not to be negative I've seen many people with horrible form on front squats. Just like all squats it comes down to a rigid back and not working a weight that breaks your form.

And depth. People can't hit depth.

Azdak · December 2016

I like the seasonality. During October we do Goblin Squats and during November we do Gobbler Squats.

Here are 11 ways to goblet squat.

http://showmestrength.com/11-ways-to-goblet-squat/

peaceout_aly · December 2016

lorrpb wrote: »

There have been a few threads by people getting injured during back squats. Front squats and goblet squats force you maintain proper form, but not everyone is familiar with them. Here is a blog that came across my feed today about goblet squats. Hope it helps someone. No affiliation.
http://www.builtlean.com/2016/11/30/goblet-squat-form/?inf_contact_key=3de7bcf3a9f2aa828f1150258f8f751823efc8aad6f70ad17e1180699cd329bf

I absolutely love goblet squats. They give you a mean ab burn too when done properly.

Lizarking · December 2016

Haven't found that to be true, personally. However Landmine squats do force a neutral spine.

JoRocka · December 2016

mij140 wrote: »

I feel like a tool because I've never heard of the term goblet squat. Time to google!

oooor just click on the provided link above.

sgt1372 · December 2016

Chieflrg wrote: »

Not to be negative I've seen many people with horrible form on front squats. Just like all squats it comes down to a rigid back and not working a weight that breaks your form.

Agreed. You also cannot lift as much weight doing front squats as you can doing back squats. For this reason, it is only considered an "accessory" lift at best.

SideSteel · December 2016

sgt1372 wrote: »

Chieflrg wrote: »

Not to be negative I've seen many people with horrible form on front squats. Just like all squats it comes down to a rigid back and not working a weight that breaks your form.

Agreed. You also cannot lift as much weight doing front squats as you can doing back squats. For this reason, it is only considered an "accessory" lift at best.

That might be true of some people in the PL community where the back squat is a necessity. I think it's perfectly reasonable to use it as a main lift for many people provided it's programmed correctly.

Cherimoose · December 2016

sgt1372 wrote: »

You also cannot lift as much weight doing front squats as you can doing back squats. For this reason, it is only considered an "accessory" lift at best.

It depends on the person's goal. For general fitness, i'd say goblet squats are more useful than back squats, since outside the gym, we tend to lift heavy objects that are in front of us, not behind us on our shoulders.
For powerlifting competitions, back squats should take the forefront.

SideSteel · December 2016

Just to add a few opinions:

I've seen great results in some clients who have squat difficulties by starting them on Goblet squats either exclusively or in addition to practice with the barbell back squat.

There's a few reasons for this, generally. The load being in front actually makes it easier to hit depth because most people actually struggle with the balance/proprioceptive aspect of the squat. And yes while plenty of people lack mobility in the joints I think the balance piece is actually a more inhibiting in most people.

Just for example there are plenty of people who you can have get on their hands and knees with their feet up against a wall, and push their hips back and you'll see they can physically get the hips below the knees without trouble which (at least in my current opinion) should indicate that the individual joints basically possess the necessary movement capacity to put the body in a proper squat position. But when you are forced to do this without falling on your kitten (<--- I actually typed kitten there) it complicates things.

It tends to have less posterior chain stress (more quad dominant) and uses much lower loads and so generally you can get away with slightly higher volumes, and so many people can get away with high frequency goblet squatting which just grooves those motor patterns faster.

And while the goblet squat isn't the same technique, I think there is enough carry over to a back squat that it works quite well and additionally, you're having someone squat to depth on a frequent basis and I'd imagine the perception of proper depth carries over nicely. So for example they'll have a better idea of where proper depth is after a month of goblet squatting.

It's also easier from a skill standpoint and has a lower equipment demand.

/end rant

robhod1 · December 2016

So if someone is doing a program such as strong lifts and doesn't have access to a squat rack are goblet squats a good alternative? And what set/rep range is appropriate taking into account the lower weight size ? 3x8? Thanks.

gremlinreb · December 2016

Thanks @op for posting this! I find it really difficult to get depth with body squats. I know my body can do them (I've held onto a press to see if I could get the depth lol) it seems to be my hips are too tight

lorrpb · December 2016

robhod1 wrote: »

So if someone is doing a program such as strong lifts and doesn't have access to a squat rack are goblet squats a good alternative? And what set/rep range is appropriate taking into account the lower weight size ? 3x8? Thanks.

Yes, it would be a good alternative, it works the same muscles. I would start with the heaviest weight you can use for the recommended sets & reps, then progress it from there. An easier variation of the front dB squat is to keep your arms straight & let the db/KB hang down & tap it on the floor at the end of each rep to be sure you're going all the way down. You can use a heavier weight for this version than for goblets.

Goblet squats

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