Goblet kettlebell squats for men: how to squat correctly

Goblet squats are also called goblet squats, thanks to the translation of the word from English: "goblet" - "goblet". Indeed, if you look at the athlete performing this exercise, it seems that he is squatting with a cup in his hands. The latter is played by a kettlebell, a dumbbell, a pancake from a barbell and other improvised weights. The method of gripping the projectile in the hands is just like the movement with which the winner holds his award.

What are goblet squats and who are they suitable for?

The Cup Squat is a great exercise for working your abs, glutes, legs, and core. Hands get static load. Thus, the whole body is involved in the work, which proves the versatility of the exercise. It helps warm up the muscles before the main weight bearing. With its help, you can teach beginner athletes to squat correctly, while maintaining a straight back. Who is the squat for?

• Beginners will learn how to get out of the goblet squat due to the work of the hips, without pushing the buttocks back, and without bending the body forward;
• Also, the goblet squat technique allows you to teach novice athletes to abdominal breathing and hold the press in a constantly tense position. If you perform the exercise technically correctly, otherwise you will not succeed;
• Women love goblet squats for their great ability to properly load the buttocks.
• And for men, kettlebell squats will be a great support exercise before strength training.
• Most often, the goblet technique is practiced in professional crossfit and kettlebell lifting.

What muscles are involved in the goblet squat?

So, let's take a look at which muscles work during the exercise:

• The buttocks and quadriceps receive the main load;
• Secondary - thigh biceps, soleus shins;
• The abdominal muscles work as stabilizers (complex press);
• The biceps of the arms, the front bundles of the deltas, and the brachialis receive a static load.

As you can see, kettlebell squats are useful for both men and women, because they allow you to load almost the entire body. Let's find out what options there are for their implementation ..

Variations of goblet squats

There are various variations on how to perform this exercise, we will list them all:

1. Classic goblet squats are performed with a kettlebell, while the weight should be adequate - so that 25-30 squats work out to the limit. If you can easily do this number of reps without even feeling out of breath, you should probably add some weight.
2. Some athletes prefer to perform squats with two kettlebells on their shoulders. This type is considered more complicated in comparison with the classics, it allows you to additionally use the muscles of the back and shoulders.
3. Some advanced athletes squat with a kettlebell, but do not hold it by the handle, but by the convex body, setting the load on the hands.
4. By analogy with the classical subspecies, goblet squats with a dumbbell are practiced;
5. Goblet squatting with a kettlebell behind the back is considered an extremely time-consuming variation, in which the load on the target muscles increases significantly;
6. There is also a variant of such squats on one leg - suitable only for experienced athletes.
7. Girls are very fond of doing goblet lunges using the sumo technique - with a very wide stance of the legs, while the kettlebell can be held both on the chest and in outstretched arms between the legs. What muscles work when you squat with a kettlebell between your legs? The muscles of the buttocks and the back of the thigh receive the lion's share of the load. That is why the ladies are happy to rock their butts with this variation.

Execution technique

Now let's find out how to squat with a kettlebell correctly using the goblet technique, analyze all the nuances and list the common mistakes:

• Stage: grabbing the kettlebell in a rack.

The projectile lies on the floor in front of the athlete. The latter performs a slight tilt due to flexion in the hip joint and takes a kettlebell from both sides with both hands. Then he unbends in the pelvis, straightens, but his legs remain slightly bent at the knees. The projectile is placed at chest level.

• Stage: the location of the projectile.

The weight "as if" lies on the chest, presses it down with its weight. This moment is very important - if you hold the projectile only with the strength of your hands, you will not be able to follow the technique correctly. At the same time, the body remains straight, without deflection in the lower back, therefore, you need to load the center of the body, but not the chest itself. Try to "catch" this sensation once, and further problems will not arise. The back and abs remain tense throughout the exercise, the shoulder blades are brought together.

• Stage: stabilization.

As soon as you take the shell and put it on your chest, you don't need to squat right away. Stabilize your body position - the kettlebell should sit steadily, without over-hanging or sliding. Make sure the weight is equally distributed between the center of the body and the arms.

• Stage: squat.

Spread your legs slightly wider than your shoulders, turn your toes slightly. As you inhale, slowly begin to squat, bending your knees. The latter look in the same direction with the socks. Do not lean forward. At the lowest point, the pelvis should reach a plane below the knees, and ideally, the thighs are in contact with the shins. As you exhale, stand up sharply only due to the strength of the legs (without throwing the pelvis up, tilting the body, tension in the back). The buttocks and abs are at the maximum tense.

Common mistakes

Correct squats with a kettlebell in front of you are not immediately successful for everyone. The most common mistakes in technology are:

• Holding the kettlebell in outstretched arms or only due to the strength of the arms - this way you can injure the joints and ligaments;
• "Under-squat" - when the athlete is afraid to lower the pelvis below the plane of the knees. In this case, the load on the target muscles is minimal, and the whole point of front squats with kettlebells is reduced to zero;
• The feet are installed in parallel - overstrain of the ligaments and the knee joint occurs;
• Deflections in the spine, protruding pelvis - in this case, the back does all the work for the target muscles;
• A push exit from the bottom point is fraught with injuries to the spine, knees;
• Insufficient weight of the projectile makes all your efforts meaningless.

The benefits and harms of goblet lunges

So, we have sorted out the technique of performing goblet squats, then we will find out why they are so useful:

1. Contribute to the formation of a beautiful figure in the buttocks and thighs;
2. Allows you to qualitatively load the abdominal muscles;
3. Gives muscle tone, allows you to develop a sense of endurance;
4. Helps to put the correct technique of classic squats;
5. Improve posture;
6. With the right technique, they develop joint mobility;
7. Athletes who do not have the opportunity to visit the gym will appreciate the versatility of the exercise, because it can be performed at home, using an improvised weight - an eggplant with sand, a dumbbell, etc.

Can goblet squats do harm?

1. They will not help pump up a lot, therefore, athletes who work hard to complete them will only get tired in vain. Yes, they will become more enduring and tone muscles, but in order for the latter to grow, you need to work with heavier weights.
2. If the technique for performing kettlebell squats is not followed, there is a risk of injury to the knees, back, ankle joint;
3. And yet, exercise can harm the body if you practice it with contraindications:

• Injuries and diseases of the ligaments and joints of the legs and arms;
• Diseases of the musculoskeletal system;
• Severe pathologies of the cardiovascular system;
• Pregnancy;
• After a heart attack and stroke;
• Glaucoma;
• After abdominal operations;
• Feeling unwell, headache;
• Inflammation, colds, fever;
• Exacerbation of chronic sores;
• Etc. (We hope for your discretion).

Well, now you know how to do the right goblet squat with kettlebells, we hope they will take a firm place in your training program. If for some reason you can't practice them, try replacing the front squat, the hack squat, the Smith machine, deadlift, machine leg extension, leg press. When choosing an alternative, start from your state of health and the reason why you cannot squat in the goblet technique.

Watch the video: The Goblet Squat (November 2024).