Goblet kettlebell squat

CrossFit athletes, so as not to suffer from monotonous exercises like the deadlift or the Arnold press in training, try to constantly add variety to their programs. Unlike bodybuilding and powerlifting, where the same training complexes are used from year to year, there are hundreds of completely unusual programs and exercises in CrossFit that make the training process interesting and unique. One of these original exercises used during Crossfitos exercises has a very unusual name - goblet squats. What it is, what are their benefits and what the correct technique for performing this exercise looks like - we will tell you in this article.

First you need to understand - why are squats called goblet? It's all about the direct translation of "cup", ie. lifting of gravity of an indefinite shape with a displaced center. It is because of this that they gained particular popularity in the west!

The benefits of exercise

The goblet squat is a compromise between the classic gym squat and the more advanced weightlifting squat technique. They came to CrossFit directly from kettlebell lifting training programs.

Goblet squats with a kettlebell, for example, have a complex effect and are most close to the everyday conditions of lifting weights with an offset center of gravity.

What is the advantage of goblet squats over other types of exercises?

• The presence of a static load on the biceps, trapezium and broadest muscle.
• Great basicity. More involved joints provide more testosterone gains, and therefore more muscle fiber growth.
• The ability to develop strength endurance due to the specifics of the performance.
• Large scope of fulfillment. Thanks to this, the quadriceps and gluteal muscles are worked out much deeper, and most importantly, at those angles at which they usually do not work out.

In addition, the high speed of the exercise, combined with a very strict technique, develops not only strength endurance but also speed-strength indicators. Due to this, this squat is very useful not only for preparing for a serious squat, or arm training, but also for developing running speed.

What muscles work?

With the correct execution of the goblet squat, almost all major muscle groups are involved. In particular, these are the base joints:

• shoulder girdle;
• dorsal group;
• groups of legs.

Thanks to this complexity, in conjunction with simple push-ups from the floor, this exercise is capable of providing continuous growth of all muscle groups for a long time. Naturally, like any other basic exercise, it requires additional elaboration in isolation formats that are best performed after the basic program.

With prefatigue of the muscles - usually it is impossible to fulfill the norm of goblet squats due to the increasing static load on the muscles of the lower back, which can lead to injuries and micro-dislocations of the lower back.

Such groups as forearms and diamond-shaped are not indicated in the table, since the load on them is insignificant.

Execution technique

So how do you do goblet squats correctly? Despite the apparent simplicity, this original exercise has the most complex technique. Otherwise, its effectiveness is reduced, and it becomes very traumatic.

So, the correct technique for doing goblet squats is as follows:

1. To begin with, the selection of the correct projectile is carried out. Ideally, for beginner athletes, this is an 8-12 kg kettlebell with a short handle.
2. Further, taking the starting position. Keeping the deflection in the lower back, you need to raise the kettlebell with both hands with an average grip to the chest level and hold the projectile in this position.
3. After the position of the kettlebell is fixed, you need to squat. The technique of the squat itself is extremely simple - it is like a deep squat with a large protrusion of the body back.
   

   

   © Mihai Blanaru - stock.adobe.com

4. Having descended to the lowest point, it is necessary to perform several springy movements with the socks while maintaining balance.
5. After that, we raise the body while maintaining the deflection in the lower back.

Exercise recommendations

What are the important points when doing this exercise? Pay attention to the following nuances:

• First, when reaching the lower phase of the amplitude movement in the exercise, it is necessary to protrude the tailbone back as much as possible. Otherwise, the lower back under the displaced center of gravity is exposed to excessive loads.
• Second, watch your knees move. Again, due to the changed load and the overall center of gravity of the body, care must be taken to keep the knees aligned with the toes. Any deviation from this trajectory severely damages the joints.
• Breath. Due to the static load, proper breathing must be constantly monitored. In particular, exhale only when lifting.

For the preservation of the knee joints - the exercise is done at a relatively fast pace, but at the same time the legs in the knee joint do not fully extend, a slight inclination of up to 5 degrees remains.

It is best to use triple belay when performing the exercise (especially at first):

• weightlifting belt - to preserve the muscles of the lower back;
• straps to hold the kettlebell with the muscles of the forearms - since for many, the static load may be excessive at first;
• knee pads and elastic bandages that fix the joint.

Conclusions

Technically speaking, the goblet squat is one of the most difficult exercises in CrossFit. Of course, it is quite effective, however, at first, even trained people are recommended:

• use small weights during training (dumbbells and weights weighing up to 8 kilograms);
• at the initial stage of the training process, perform squats without weight;
• work with a partner or independently in front of a mirror in order to control the correctness of the exercise.

And most importantly - before you start doing the goblet squat, it is better to master the classic exercises - deadlift on straight legs, squat with a barbell on your chest, and barbell pull with a narrow grip to the chin.

Together, each of these exercises will allow you to master the correct technique in the right joints and prepare the muscles for a complex load.

Watch the video: Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength (November 2024).