Goblet Squat Benefits | Are Goblet Squats Effective?
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- เผยแพร่เมื่อ 14 ต.ค. 2020
- Are goblet squats effective, or are they a waste of time? Are they just for beginners, or can advanced lifters benefit from them too? Watch the video if you want to learn the best way to make goblet squats part of your program.
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TIME STAMPS
1:05 Goblet squat as a teaching tool
3:25 Goblet squat as a regression
4:00 Goblet squat as a way to get more volume
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice. - แนวปฏิบัติและการใช้ชีวิต
I do goblets because all the others impact my lower back. Goblets has the weight at the front taking pressure of your lower back.
Agree! Other front loaded squat variations can have the same effect for those with similar issues looking for some variation.
So I have hernated disc in my lower back, so this would be a good squat..
LANDMINE IS THE KING FOR THIS, MORE WEIGHT, NO LOWER BACK OR KNEE STESS AND IT WORK ON STABILITY ON A VERY FUNCTIONAL WAY
WHEN YOU LIFT SOMETHING HEAVY IN REAL LIFE YOU LIFT IT LIKE A LANDMINE
THINK OF LIFTING A COUCH OR A BIG LOG OR ANYTHING REALLY
THAT AN ZERCHER SQUATS ARE THE MOST FUNCTIONAL SQUAT VARIATIONS THAT WILL MAKE YOU A BEAST OUTSIDE THE GYM
Wrong
I’m the same way. Find back squats uncomfortable. We lift things in real life from the front so makes more sense.
Thanks lots,your videos are very informative.
Great and accurate video
Thank you Sir ❤
Very good information. Something I often do as a pre-exhaustion before squatting is "Goblets on the minute" If a person uses respectable weight and 5 sets of 10 reps on the minute, this will pre- exhaust the muscle so you don't have to lift so heavy in the squats. After bodybuilding for 40 years the joints take a lot of stress, so any procedure to maintain intensity without overloading the joints is a plus when your 60 years of age. Great job with the information. Also, for individuals that have never performed goblets 5 x 10 on the minute will make them sore for days! It does for my middle school weight lifting class. This also allows me to watch their form before allowing them to move to the barbell squats.
Thanks for sharing!
That is a monster set, lol. I hope nobody thinks this is easy, especially with a “respectable weight”
I now do globlet squats every leg day using dumbbell up to 60 lbs and usually high reps they helped my squatting form and now I can go down ass to grass
Hey that’s awesome congrats!
Helps me dookie better.
@@Earl_TheSquirrelsick duude can i eat it
Beer and cigarette shat@@zolo4600
Thanks you for your info. Its hard to find info for beginners and variations
So glad you find it useful. I like making content for beginners and will keep it up!
Tnx
Whats your take with a goblet squat done on a slant board with the back of my thighs touching my calves at the bottom of the movement. Learned it from ben patrick. I seem to be responding to it well but im only using light dumbells right now
I like those, and I like Ben Patrick. Not every exercise works well for everyone, but heel elevated goblet squats (or any squat) are something that I do use.
I don't know why this is an additional or accessory exercise. It made a huge difference on my thighs and with squats I didn't have the same good results.
Goblet squats are generally viewed as an accessory exercise because you load them nearly as heavily as a barbell squat - front or back. Accessory exercises are often helpful for muscle growth - bicep curls, cable flys, knee extensions, etc.
I use goblet squats as a warm for the heavy barbell squats.
That's a great way to use them too. For anyone else who might read this, it's a good idea to also do some ramp up sets with the barbell - depending on your training weight, and particularly if you're doing back squats because the movement patterns are different. Thanks for your comment!
My gym doesn't have a squat rack that is why I do goblet squat!
I get upper back pain due to old injury, when barbell sqauting so do goblets, anyway round this?
Sounds like you're on the right track. If an exercise causes pain, we either eliminate or modify the exercise. Swapping back squats for goblet squats is a common and often effective modification. Other possible substitutions that may or may not work depending on the person include safety bar squats and belt squats.
Depends on your goals but front dumbbell squats can replace back squats.
But not everyone does 150-160 lb dumbbell goblit squats like myself.
I think the main point there is that it depends on your goals as you said, and also your strength, skill and movement patterns. The kinematics for front and back loaded squats are often rather different. And you're just not going to be able to load a DB squat the same way as any BB squat variation. But for many people, absolutely yes, you can use DB squat variations exclusively.
Translation - Goblet squats are still beneficial for general leg work
@@Sunsetsuperman I do 10 reps with 24lbs kettlebell and it's hard
Now does this help with running as in speed ? Stamina ?
That's a great question. The main benefits of strength training as it relates to running performance are improved running economy and resilience. In other words, your strides become more efficient so it takes less energy per stride and your legs are more able to withstand the mileage and wear and tear from running. These are a great exercise for runners but single leg lower body strength training is even better. Things like split squats, lunges etc.
Hi Someone here with average/ below average(?) fitness ( I can do clean 25 push ups,30 squats in one go)...can I directly start with 20kg kettlebell for goblin squat?
TIA
I can't say. It's always best to go incrementally, and body weight to 20 KG is a big jump. It would be best to work with a 5 KG or 10 KG first.
@@trainforever1142 got it...thank u...
I started with 30 lbs and its too much. I think 10 lbs would be a good start. Im soo sore it hurts.
I went from body weight squats . I just tried it and im finished off. I think it needs a lower weight start to build the muscles that are needed for proper form.
Combine goblet squats and using resistance bands, it'll hit harder
That’s a great modification
Or I just put on a weight vest
I never do weighted squats. I used a 30lb dumbell for the goblets at 10 reps of super slow motion of at least 5 seconds down and 5 seconds up slowly. Now its half hour later and i feel my inner legs, rear legs, middle back, stomach are all sore. I think i over did it, i know im going to be sore tomorow. Ill use less weight next time
Sounds normal if it was your 1st time
No real reason to stretch reps out THAT long
Good. You’ll be stronger next time
Goblet Squat what is for
What part of the body ?
I find it can be helpful to think in terms of the movement, rather than which muscles it trains (at least in this case, not always). It mostly hits the quads, glutes and hamstrings. The back works too to maintain posture and position.
Is this a compact excercise?
I think you might mean compound? Yes it is.
Honestly if you are in your late thirties to mid-forties and you have never practiced or used a barbell squat in your life at all period and you are concerned about physical longevity and healthy joints why can't the goblet squat just be enough at this point? Who in the hell needs the the heavyweight hard-ass barbell squat routine! I personally think the goblet squat is good enough! Plus you can go up in weight and Reps as high as possible! This was a very helpful video but please let me know your opinion I would appreciate it!
In principle, I agree. That said, I believe there is quite a bit of room between sticking with goblet squats and a heavy-weight hard-ass barbell squat routine. Let's take your example of a 40 year old beginner, and let's say they're an average/above average male, 5'10, 180 lbs or something like that. They commit to training. They make progress. They feel good. Joint health improves with exercise. They build up their strength on the goblet squat. For someone that size, they'll eventually be able to do high reps with a 100 lbs dumbbell. What do we do then? You can use larger dumbbells, but a 120 lbs DB is less ergonomic than a barbell, for most people. I would argue too that the tax on joints of 3-5 heavy-ish sets of barbell squats per week is not so much to off set the benefits of the associated strength gains. These gains aren't just for aesthetics or performance, but have implications for healthy aging as well. We lose strength as we age. Hard training is highly effective at counteracting that. Finding the balance of how much to push without accelerating wear and tear is indeed a challenge, but it's what a good trainer should do.
Other considerations that come to mind are if someone has a wrist or elbow issue, they may max out with goblet squats at a relatively low load, and be able to move much more weight using a barbell. Also consider barbell front squats, which have similar if not identical loading pattern to a goblet squat.
My point is that a barbell squat is not inherently hardcore, and also that you can lift at high intensities to get those benefits in such a way that prioritizes joint health. Thanks for your comment!
@@trainforever1142 thankyou for your helpful response I appreciate it and I'm glad I found this channel! Truthfully speaking I am that 40 year-old who is worried about his back and knees getting the sledgehammer of time LOL at this point I'll be honest with you I've been a very active guy most of my life I have trained as a boxer and competed on the amateur level and I was a swimmer and a wrestler in high school but I never got involved in heavy lifting and the sports that I was involved in always advised me against it anyway even the wrestling coach told me not to lift weights so calisthenics has pretty much been my bread and butter and for a while I was considering picking up heavy weight lifting but then I thought why do that and risk injury at my age? I see a lot of guys out there who are experiencing quite a bit of immense physical pain because of weight lifting and truthfully at this point I'm not interested in gaining mass or brute strength on the contrary I would like muscular endurance and flexibility on a nerd note I would rather be Spider-Man than the Incredible Hulk if that makes any sense? And the barbell squat routine just seems like a really hardcore thing that I would like to avoid and as far as the dumbbell squats are concerned I'll just keep going into the consistency of High Reps bouncing back in between using no dumbbell or light dumbbells back to heavy dumbbells and I started incorporating yoga as well. Essentially what I'm trying to go after is doing weighted calisthenics with an empty barbell as well as various weight size dumbbells. Let me know your thoughts thank you again
@@williambreen4290 Two things for consideration: It's possible to train with a barbell and to squat and deadlift without being hardcore about it, and as great a tool as a barbell is, it's not something anyone needs to do if they don't want to. There are a lot of ways to be healthy, fit and strong. For some perspective, I have worked with women in their 50s who came to see me to help manage their back pain, and we get to a point where they can squat their bodyweight 5x comfortably.
@@trainforever1142 lol for the record I wasn't targeting you personally when I refer to barbell exercise as hard ass LOL please don't take that personally I was a general statement
@@williambreen4290 Not at all. I simply wanted to make the point that barbells are not inherently hardcore, and that people can include them in their training without overdoing it. I appreciated your question and wish you the best with your training.
For me, Goblet Squats make my Squat morr upright and "Squatty". It really is helpful in reinforcing positioning for someone who wants to do Olympic Weightlifting type Squats, or Front Squats with good form, especially for longer limb people.
Also, for me, high rep Goblet Squat has a good conditioning effect, and secondary benefits for Quad/Abductor/Glute strength and hypertrophy.
Right now I can do deep Goblet Squats with my 60lbs Dumbell for a fairly easy 20 reps, probably could do 30.
Imagine the conditioning and work capacity benefits once I can do 40-50 reps with this weight.
I'm not concerned about it not being optimal for strength or hypertrophy to do such high reps with it, I'm using it when I'm away from my city with no access to the gym, so it just needs to maintain my Leg strength, not build any. And of course to build conditioning.
Truly great exercise for mobility, reinforcing upright Squat technique, Quad hypertrophy and total body conditioning.
Nice, thanks for sharing.
What do u think about zercher squats?
They're great!
The reason it is called a "Goblet" is a better story than what you said.
Hi Dan, you're right, of course. I did some digging and found this video, that I think does it justice:
th-cam.com/video/u7-HLtOglfM/w-d-xo.html
Let me know if I'm on the right track.
I'm a big fan and long time follower of your work, and have to say it's an honour and a very pleasant surprise to have you comment on my video.
Does DB squat give engagement of the lower back in the same way a BB would or similarly?
Good question. No it doesn't. There are a few things that will influence engagement of the lower back in a squat: placement of the load, movement strategy, and amount of load. A back loaded squat is going to get more lower back than a front loaded squat. Generally though we aren't using squats the specifically target the lower back as other exercises do a better job of that.
Is 20 Goblet squats good?
I typically program goblet squats in a 10-20 rep range. It all depends on the broader context of the training program.
What about people over 65?
Goblet squats are a great option for seniors, as long as the movement can be done pain free.
If you do everyday goblet squats in martial arts then you don't have to do squats with kicks. You will get better benefits than free or body squats.
use as a superset immediately after a main compound lift = $$$
Definitely tough!
This helps with thigh fat a lot
Unfortunately this is not the case. No exercise will burn fat in a particular area of the body. This is known as "spot reduction" and it's a myth. The goblet squat absolutely strengthens the muscles of the thigh, and strength training is a key part of any healthy weight loss plan, but to say that any exercise helps with losing fat on any particular part of the body is not true. Thank you for your comment, I do appreciate it.
I can't squat coz I got heavy pain on my right knee. I only do goblet squat keeping a 20kg plate under half of my feet
Always great to do modifications like that to avoid pain. Love the username btw!
@@trainforever1142 thanks for your response
And does it work for building bug legs?
*big
@@teun294 Yep, it does. Pretty much any exercise can be used for building mass. It's more about load, tension, stress, and volume than it is any particular exercise.
when you say smaller person, do you mean miget?
No. Below average in height and weight. For example, 5’2 and 110 lbs. Something like that.
@@trainforever1142 ah ok. i know some wicked strong for their size Viet people about that size though thei can lift like 60 kg on their head and walk half a kilometer thru the forrest...i used to work whit harvesting you see. i got funny pictures in my head when you said smaller people..
This workout should be done everyday you will turn into a Beast remember the pillar of your body are your legs. 🦵