Here we have given the effective way to do the vital squat movement pattern and also how to upgrade from it.
Doing the goblet squat:
Start holding a kettlebell or dumb-bell against the center of the chest. Stand in such a position that you feet are parallel to your shoulders, with your toes facing slightly out. Now slowly start going down in sitting position with your hips going back towards the ground, remember while doing it keep all your weight on the heels. Notice that your hip will move first and then your knees will start bending.
Keeping your chest up, try to chock the elbows between knees when you are at the last position when you go down and when the posterior is on the level of your thighs. If you are not able to reach to your knees try focusing pushing it somewhat apart. Begin with the second segment of the exercise by taking your hips again back to your start position. Remember do all this slowly at the initial stage and then do it in the normal speed. Doing it slowly will get you the correct position, posture and the way to do it.
Timings for doing goblet squat:
Early in the morning is the suitable time for doing the goblet squats, as morning is where you will be all fresh and you wont diverge from the proper form. After you start performing 15 to 20 repetitions with you the weight of your bodyweight, this exercise will make a good form of warm-up or can as a part of break session. After you know you are doing the goblet squat properly, upgrade it to the next level by holding the barbell or kettlebell on the front of your body (like the front squat).
Reps, Weight and Sets:
- Build strength: 3 to 5 sets, 3 to 8 repetition and 1 to 3 minutes of break
- Load suggested: 85 to 90 percent of the load you can lift in 1 repetition.
- Fat lose: 3 to 4 sets, 8 to 12 reps and take rest less than sixty seconds.
- Load suggested: 40 to 70 percent of the best you can pick up in one rep.
- Muscle build: 3 to 4 sets, 8 to 12 reps and take rest less than sixty seconds.
- Load suggested: 70 to 85 percent of the load you can lift in 1 repetition.
Stress the hamstrings and gluteus
Targeted muscles are Gluteus Medius, Gluteus Maximus and Hamstrings.
Using a faintly larger stance and focusing on sitting on back through your hips can be done while squatting to a box or bench.
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Stress the quads
Here the targeted muscles are Rectus Femoris, Adductors, Vastus Lateralis, Vastus Medialis Vastus, and Intermedius.
Fix our feet marginally narrower to the shoulder width and move your hips downwards and then you back. Keep the weight down to the center of the feet.