Jul 22 • General discussion
Goblet Squats
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Why Goblet Squats Are Often a Good Choice
- Upright posture: The front-loaded position forces a natural, vertical spine alignment.
- Core engagement: Holding the weight in front activates the core to stabilize the spine.
- Joint-friendly: Allows for a more natural hip and knee movement compared to barbell squats.
- Scalable: You can start with bodyweight or light dumbbells and progress gradually.
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Precautions (Especially for Spine Patients)
- Start light: Even just holding a kettlebell or dumbbell close to your chest with no squat at first builds control.
- Depth control: Stop at a pain-free range; no need to go full depth early.
- Neutral spine is king: Never allow the back to round—keep the chest up and core braced.
- No twisting or jerking: Movements must be slow and controlled.
- Foot position: Slightly wider than shoulder-width and toes turned out a bit can help avoid lumbar flexion.
🏋️♂️ How to Do a Spine-Friendly Goblet Squat
- Hold a dumbbell or kettlebell close to your chest, elbows tucked.
- Feet shoulder-width apart, slightly turned out.
- Brace your core (imagine you’re about to get punched).
- Lower slowly like you’re sitting into a chair—back straight, chest up.
- Go to a depth where your spine stays neutral and there’s no discomfort.
- Drive through heels to stand up, squeeze glutes at the top.
🧘♂️ Best Use Cases
- Early rehab phase to rebuild strength in the legs and glutes without loading the spine.
- Pre-surgery strength prep to minimize muscle loss and support recovery.
- Long-term replacement for spine-unfriendly exercises like back squats.
🔁 Programming
- 2–3 sets of 8–12 reps
- 2–3x per week, depending on recovery and fatigue
- Rest 60–90 seconds between sets
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Goblet Squats
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