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Goblet squats with the kettlebells or dumbbells

8 min read

Goblet squats or Cup squats – basic exercises for the legs, buttocks and press. This movement engages the entire body, hands working statically. But the value of the goblet not only that. Exercise – the only way in which it is possible to learn how to work with a relatively straight back and at full amplitude. The movement used in the practice to “cure” Neposedy beginners and teach them to run properly with the knees, ankle joints and back. Fitness movement and to show the Parallels, but this variant performs only those who have the knees bent for anatomical reasons.

The contents

  • 1 What is it
  • 2 What muscles are working in the goblet squat
  • 3 When applied
  • 4 Training beginning bodybuilders
  • 5 Home workouts
  • 6 Women’s fitness and bodybuilding
  • 7 Technique
    • 7.1 the Classic version
    • 7.2 the Option to “sumo”
  • 8 Technical error

What it is

Goblet in English means “Cup” . The hand movements remind the athlete hold the Cup in front of him when he tries to perform a squat. Goblet distributed not only in power but also in functional training as movement for the crust, buttocks and legs.

As weights are used:

  • 1 dumbbell;
  • 1 or 2 weights;
  • A pancake from the rod;
  • Sandbag;
  • Improvised gravity – water bottles and sand

The advantage of this exercise is its versatility. To work out the legs and buttocks do not need to go to the gym. Hold weight in front of him teaches the proper positioning of the chest and body. Exercise increases the mobility of knee and hip joints, and helps to get rid of posture in the squat.

Exercise is accessible to beginners, as the weight you can pick up the minimum. There are different variations to complicate the movement – additive rubber shock absorbers under the knees or at the hips will help to use of the buttocks.

What muscles work in goblet squat

The main movers in the exercise is:

  • Thigh muscle – the biceps and quadriceps;
  • The soleus muscle of the leg;
  • Gluteal
  • As stabilizers of the body weight of the athlete and the weights are:
  • The rectus abdominis;
  • Biceps of the hands, brachialis, front Delta

The movement may cause the stabilization by tension the trapezius muscle, but this is undesirable.

When applied

Goblet is difficult to imagine as the primary exercises for a powerlifter or a bodybuilder. The weight of the weights used is negligible, “pump” large feet will not work. Exercise used as an auxiliary in crossfit and weight lifting. And with his help teach the newcomers the technique of squats.

Goblet can become a major movement, if executed with the additional weights attached to the belt, but is in practice rarely used.

Training beginning bodybuilders

If you just put the novice under the bar, there is a great risk that he will not understand the mechanics of the movement. The skill of holding the back upright, and lifting through the hips, and not by traction of the buttocks back, comes with experience. Front squat and goblet in this respect is more promising. They help the athlete to get rid of the error, as it is simply not possible to stand due to the rise of the buttocks while holding the weight in front of you.

The second important skill that is obtained with the goblet squat is holding press tight and breathing in the abdominal wall. The third – movement due to the direction of the knee to the toes and bending them, but not at the expense of the inclination of the case forward.

Important: learning to squat with a barbell begins after the athlete is trained technically to correctly perform the movement 10 to 12 repetitions with a weight or dumbbell. To prolong this moment is not necessary, since the athlete may have problems with motor stereotype.

Home workouts

Reasons people choose home-training – free of charge and convenience. No need to go to the other end of the city to pay for the hall. Exercise at home as effective as the person knows the technique of the exercises and can perform them with sufficient self-discipline.

In the home is required to perform a large amount of training load, as only this way you can get an active effect on muscles. But training such a plan will only increase endurance, not muscle size.

Female fitness & bodybuilding

Exercise will help give your muscles tone and increase overall endurance. In a scientifically sound methodological schemes for women’s fitness, goblet give 1-2 introductory months, and then the client does more heavy exercises, for example presses with legs and squats.

But female fitness is often the volume prevails over the intensity, so many remain at the level when the goblet runs as main exercise. This is not optimal, but is the place to be in the practice of working with clients who don’t want to have bulk muscles, and simply tone.

Practice shows that the goblet can be performed with a weight up to half their own body weight, but most of all, girls stop at one third of its own weight. This allows you to get an adequate load on the muscles, but does not lead to significant hypertrophy

Women’s training for many is built around pumping buttocks. Most do not want to have a well-developed quadriceps. Deep squat Cup is able to best engage glutes to work.

Goblet in female fitness and used as an exercise to pre-fatigue the quads. The scientific justification for this idea, but many people believe that if you first perform a few sets of goblet squats, then heavy exercises for the buttocks, quadriceps magically off from work. Actually, it all depends on the selection of heavy exercises. If they mean the classic squat with a barbell, nothing happens. Similarly, other species – sumo squat with a dumbbell, and Sakr car. For normal harmonious development of the body, it is advisable to apply the method in combination with traction.


Technically correct execution of exercises is only possible with adequate weight. Experts on kettlebell fitness recommend that women start with a weight of 8 kg, men – 16 kg. Less shells does not make sense to apply, because with them, the KOR fail to turn in work.

The classic version

The most difficult thing here – taking projectile in the rack. Running the tilt through flexion in the hip joint, and the athlete grabs the kettlebell or dumbbell with both hands from both sides. Then by extension in the pelvis with a little prosohnut the knees, weight is on the chest. It is important to”frame” the chest under a weight so that it progruzil the center of the body, not just held hands. During the take back is tense, the blades given to the spine, a press fit.

After taking the should stabilization. Immediately bend the knees and sit not worth it. The athlete should stabilize the center of the body so that a weight lay on his chest firmly and does not slip. The point is to redistribute the weight between the body and the hands so that the athlete is not overstressed, and not squeezing the weight with your hands. This is an important skill, he worked through separately. If it does not work, will not have the physical ability to take the normal weight of the weights on his chest.

After weight stabilization is necessary to place the foot so that the heel was slightly wider the hip bones, at about the middle of the Delta. Socks feet spread to the sides as it is comfortable. The athlete flexes the knee and hip joints, and at the same time leads the knees to the toes.

Important: you can often see coaches encourage their clients technical error – the inclination of the case forward. It is quite traumatic for the knee position, and so its no benefit to not succeed. In “folk beliefs” such a squat with tilt and redosed ingrained as “female”. But really, he’s just technically not correct, the Quad works fine the partial amplitude in the knee, despite the fact that many are trying to “shut down” by this provision.

The lowest point of the squat is the point at which the pelvis drops below the knee. Ideally the thigh is fully in contact with the tibia. To achieve this depth is only for those athletes who can avoid the “dive basin”, i.e., tuck the pelvis in the bottom of the squat in the opposite direction.

This option allows you to fully stretch the gluteal muscles and to start from the bottom due to them. Buttocks sakredeus, the impulse is transmitted to the muscles of the hips, knee and hip joints straighten. The goblet needs to be one unified movement, where the slopes of the body, or the pelvis moves up due to the active contraction of the muscles of the back and push the hips up.

The point of the exercise is to all the time to keep the projectile in front of chest. Other embodiments are not allowed.

The option to “sumo”

Under the goblet squat in sumo refers to the same movement with a very wide production stop. Not only written about its benefits. Some people believe that because of the work off the quads, but in fact, this option does not disable the Quadra, but simply leads to the fact that the work includes the adductor muscles of the thigh. So afraid a little to drug should pay attention to this valuable information.

Option in sumo requires significant flexibility and mobility in the hip joint. The athlete gets into a wide stance, knees look almost the sides, of the foot is greatly expanded. The movement of the knee joint is collinear to the toes, that is not a plie, and slightly smaller angle. Buttocks, it is desirable to lower the knee.

The movement is considered to be useful for the development of the middle gluteal muscle, since the ejection weight is due to the contraction of this muscle.

Important: if after performing the movement is the pain in the joints, you should refuse sumo.

Technical error

Typical errors in the goblet squat is nedeed and dumping the body forward. But variations of improper execution of the movement can be more:

  • Some athletes hold weights almost at arm’s length, straining the ligaments
  • Others fall in parallel, although nothing prevents to put it below;
  • It is an error and squat with parallel feet. It overloads and ligaments of the knee joint and the pelvis;
  • Unnatural, beyond the anatomical inversion socks in the hand can cause injury to the knees and pelvis;
  • A sharp movement, “jumps” from the lower points are not desirable;
  • It is not recommended to soothe the press, but if the withholding is correct, relax it will not work
  • Women often save on the weight of the dumbbells, do not take weights, which could be quite heavy, and because you don’t get from squats. Upon learning of the probable error of planning – the transformation of strength training to aerobic and Vice versa. If the goblet is so easy that you can make 30 or more movements, it is necessary to take a dumbbell or weight heavier.

    To progress the exercise you can, prigroziv the shoulders of the tires by using the rubber band to the knees or higher.

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