StrongFirst | The Bottoms Up Goblet Squat: Specialized Variety for the Goblet Squat | StrongFirst @BeStrongFirst | Uploaded October 2021 | Updated October 2024, 17 hours ago.
he BU Goblet Squat is a Goblet Squat variation that teaches greater intra-abdominal tension, torso stabilization and structure, as well as the additional side benefit of greater depth for most students.
It is also an effective kettlebell exercise that helps with strength carryover and understanding posture, tension and alignment for the barbell front squat.
Some key points:
–Similar to kettlebell and barbell front squats, the elbows DO NOT touch the knees
–Squeeze your armpits and elbows together and push your chest against the kettlebell handle throughout the entire movement
–Pull yourself down below parallel and initiate the ascent with a grunt, finish in a standing plank
Load: Begin with a kettlebell that you can perform skilled goblet squats for reps of 5-8. As the movement becomes more familiar, this variation can be loaded quite heavy - the limiting factor will be getting the heavy kettlebell up into the start position in a safe and skilled manner.
Reps and sets: 5-10 reps for 3-5 sets depending on load
–Andrea U-Shi Chang, StrongFirst Certified Master Instructor
#strongfirst #kettlebell #gobletsquat #bottomsup #bottomsupkettlebell #kettlebility #andreaushichang #bestrongfirst
he BU Goblet Squat is a Goblet Squat variation that teaches greater intra-abdominal tension, torso stabilization and structure, as well as the additional side benefit of greater depth for most students.
It is also an effective kettlebell exercise that helps with strength carryover and understanding posture, tension and alignment for the barbell front squat.
Some key points:
–Similar to kettlebell and barbell front squats, the elbows DO NOT touch the knees
–Squeeze your armpits and elbows together and push your chest against the kettlebell handle throughout the entire movement
–Pull yourself down below parallel and initiate the ascent with a grunt, finish in a standing plank
Load: Begin with a kettlebell that you can perform skilled goblet squats for reps of 5-8. As the movement becomes more familiar, this variation can be loaded quite heavy - the limiting factor will be getting the heavy kettlebell up into the start position in a safe and skilled manner.
Reps and sets: 5-10 reps for 3-5 sets depending on load
–Andrea U-Shi Chang, StrongFirst Certified Master Instructor
#strongfirst #kettlebell #gobletsquat #bottomsup #bottomsupkettlebell #kettlebility #andreaushichang #bestrongfirst
