Strength in Conditioning for Wednesday, October 15, 2014
The goblet squat improves each of the seven ‘points of performance’ of the squat and is one of the best exercises you can do it the gym. In particular the goblet squat strengthens the thoracic extensors and lumbar erectors for an upright torso and lumbo-pelvic stability at the bottom of the squat.
The ability to minimize forward lean and maintain thoracic extension sets a strong foundation for other types of exercises that require supporting weight overhead – like the overhead squat.
Pickup a kettlebell or dumbbell and incorporate some goblet squats into the end of your warm-up.
‘Points of Performance’
1. Weight on Heels
2. Hips Below Parallel
4. Upright Torso
5. Neutral Lumbar Curve
6. Thoracic Extension
7. Arms Overhead
– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
Dan John (T NATION): Goblet Squats 101
Bret Contreras: A Set of Goblet Squats per Day Keeps the Doctor Away
FlexibilityRx™: Squat Therapy Series
100 Meter row *easy
100 Meter row *hard
1000 Meters total
4×8 Strict pull ups
12 Minute AMRAP
LIFE: 3 Burpees + 6 lunges + 9 sit ups + 20-30 second break
FITNESS: 3 Burpees + 6 Lunges weighted + 9 knees to elbows
SPORT: 3 Burpees + 6 Lunges weighted + 9 toes to bar